Core Stability Pyramid.

Keeping it short and simple. The role of the core is to resist movement, so we will practice that skill with these two movements. Remember to never let your back sag at end range and maintain a solid pike position. If the ab rolls are too easy from your knees go to your feet! Make sure to rest as needed to maintain good form.

Exercises

Serie 1: 1 ronda

Ball Ab Rolls

10 reps

Ball Plank Pikes

10 reps

Ball Ab Rolls

8 reps

Ball Plank Pikes

8 reps

Ball Ab Rolls

6 reps

Ball Plank Pikes

6 reps

Ball Ab Rolls

4 reps

Ball Plank Pikes

4 reps

Ball Ab Rolls

2 reps

Ball Ab Rolls

2 reps

Ball Ab Rolls

4 reps

Ball Plank Pikes

4 reps

Ball Ab Rolls

6 reps

Ball Plank Pikes

6 reps

Ball Ab Rolls

8 reps

Ball Plank Pikes

8 reps

Ball Ab Rolls

10 reps

Ball Plank Pikes

10 reps

Serie 2: 1 ronda

Bridge with Leg Lifts on Ball

30 segundos

Rest

8 segundos

Ball Plank with Leg Lifts

30 segundos

Rest

8 segundos

Bridge with Leg Lifts on Ball

20 segundos

Rest

8 segundos

Ball Plank with Leg Lifts

20 segundos

Rest

8 segundos

Bridge with Leg Lifts on Ball

10 segundos

Rest

8 segundos

Ball Plank with Leg Lifts

10 segundos

Rest

8 segundos

Bridge with Leg Lifts on Ball

20 segundos

Rest

8 segundos

Ball Plank with Leg Lifts

20 segundos

Rest

8 segundos

Bridge with Leg Lifts on Ball

30 segundos

Rest

8 segundos

Ball Plank with Leg Lifts

30 segundos

Rest

3 minutos

Serie 3: 1 ronda

Ball Ab Rolls

10 reps

Ball Plank Pikes

10 reps

Ball Ab Rolls

8 reps

Ball Plank Pikes

8 reps

Ball Ab Rolls

6 reps

Ball Plank Pikes

6 reps

Ball Ab Rolls

4 reps

Ball Plank Pikes

4 reps

Ball Ab Rolls

2 reps

Ball Ab Rolls

2 reps

Ball Ab Rolls

4 reps

Ball Plank Pikes

4 reps

Ball Ab Rolls

6 reps

Ball Plank Pikes

6 reps

Ball Ab Rolls

8 reps

Ball Plank Pikes

8 reps

Ball Ab Rolls

10 reps

Ball Plank Pikes

10 reps

Serie 4: 1 ronda

Bridge with Leg Lifts on Ball

30 segundos

Rest

8 segundos

Ball Plank with Leg Lifts

30 segundos

Rest

8 segundos

Bridge with Leg Lifts on Ball

20 segundos

Rest

8 segundos

Ball Plank with Leg Lifts

20 segundos

Rest

8 segundos

Bridge with Leg Lifts on Ball

10 segundos

Rest

8 segundos

Ball Plank with Leg Lifts

10 segundos

Rest

8 segundos

Bridge with Leg Lifts on Ball

20 segundos

Rest

8 segundos

Ball Plank with Leg Lifts

20 segundos

Rest

8 segundos

Bridge with Leg Lifts on Ball

30 segundos

Rest

8 segundos

Ball Plank with Leg Lifts

30 segundos

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