Video Description For core strength. From a plank position rock back and forth on your toes while holding the plank. Don't allow your body to rock left and right. Duration: 00:20 Coach/Presenter: Proformance Fitness 0 review(s) Search Filters: Proformance Fitness, Strength and Flexibility, Follow Along Workouts, Exercise Demonstrations, Strength and Flexibility, Fitness, ProFormance Strength & Flexibility Training, Tags: proformance Back to Video Search Playlist Description PF Core Workout 1 This workout starts with a movement prep component then goes heavy into core training, focusing on the muscle groups necessary to maintain postures for longs periods of time. Use this workout to build or keep a strong core in all phases of training. Workout progression and reps: 1. T-Spine Rotation x5 each side 2. Half Kneeling Lift x5 each side 3. Bird-Dog Diagonals x20 alternating 4. Trunk Stability Rotation Supine x10 alternating 5. Plank for 30 seconds 6. Side Hip Raises for 30 seconds the switch sides for 30 seconds 7. Plank Rocks fro 30 seconds Rest 30 seconds 8. Renegade Rows for 30 seconds 9. Russion Twists for 30 seconds 10. V Ups for 30 seconds Rest 30 seconds 11. Cross Pulls Lawnmower for 30 seconds the switch sides for 30 seconds 12. Step & Press for 30 seconds 13. Burpees for 60 seconds Rest 30 seconds REPEAT ALL Also in Playlist "PF Core Workout 1" PF T-Spine Rotation PF Half Kneeling Lift PF Bird-Dog Diagonals PF Trunk Stability Rotation Supine PF Plank PF Side Hip Raises PF Plank Rocks PF Renegade Rows W/ Band PF Russian Twist PF V Ups PF Cross Pulls Lawnmower PF Step & Press PF Burpees Reviews No reviews yet.