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Athletic ability, strength, and performance all come from a strong core. Your abs and lower back are the glue that connects your upper and lower body. When they’re strong, you’re strong. In fact, if I was to advise anyone on the single best thing they could do to enhance nearly any type of physical performance, that advice would be simple: build your core.
This week’s bodyweight workout will help you build your core: a circuit with three static holds, meant to challenge your mind, abs, and back.
The three movements: a wall sit, a plank hold, and a superman hold. You’ll hold each for 30 seconds, switching between them with no rest, until you’ve completed the prescribed number of circuits.
- Beginners: Do 5 total circuits (you’ll do each movement 5 times)
- Intermediate: Do 7 total circuits (you’ll do each movement 7 times)
- Advanced : Do 10 total circuits (you’ll do each movement 10 times)
- Wall Sit: Stand with your back to the wall. Sit back into a squat with your butt and shoulders in contact with the wall and your upper leg parallel with the ground. Hold for 30 seconds.
- Plank: Take a classic push-up position, with your arms locked out and your shoulders, hips, knees, and ankles in-line. Hold for 30 seconds. If this is too challenging, put your forearms on the ground.
- Superman Hold: Lie face-down on the ground with your arms in front of you (a la Superman). Simultaneously lift your arms, chest, and legs, so your torso is the only thing still in contact with the ground. Hold for 30 seconds.