NASM Master Trainer, Fitness Model World Champion, Cover Model, Fit Dad and Co Author: "Core Fitness Solution"
Phase 3 of 3 phases
1) Rollout with side leg drive
2) Rollout with hip extension
3) Rollout with side leg drive and hip extension combo
4) Rollout with Push up
5) TKOA Pro Rollout
-12 reps for 4 circuits is the goal
-Only complete exercises within the circuit that do not hurt your back as that reflects less than perfect form.
-You must master phase 1 and 2 to build a good base of strength and muscular endurance for Phase 3.
Scroll to the left. Let me know how you like phase 1 of 3. 24 Reps for 4 sets is the goal. Whether you are on your forearms or more advanced on your hands remember to pull in your belly button, round your upper back into a cat pose, pulling your ribs closer to your hips at the top, and rollout into a plank. Then pull the ribs back toward the hips with a crunch like motion into the cat pose for each rep. Oblique rollouts and Dynamic rollouts to come💪🏾
First the refs with 6 bad calls and now You JR?