#138 Backward Movement + Core Strength

Unusual movement patterns combined with core work for balanced development

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• Consistency beats perfection–I’m glad you showed up!

Workout #138:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Crab Walk (Dynamic - Opposing Pattern)
   How to Do It:

   • Hands behind

   • Lift hips

   • Walk forward/back

   • Keep core tight

Easier Variation: Hold the static crab position and alternate lifting one limb at a time instead of walking.

2. Hollow Body Hold (Core - Total Core)
   How to Do It:

   • Back pressed down

   • Arms by ears

   • Legs straight, lifted

   • Hold position

Easier Variation: Bend knees to 90 degrees or position arms alongside body instead of overhead to reduce difficulty.

3. Pike Push-Ups (Upper Body - Shoulders)
   How to Do It:

   • Pike position

   • Bend elbows

   • Lower head toward ground

   • Push up

Easier Variation: Use a less steep pike angle or bend knees slightly to reduce shoulder load while maintaining the movement pattern.

4. Bulgarian Split Squats (Lower Body - Single Leg Focus)
   How to Do It:

   • Back foot elevated

   • Lower front leg

   • Keep torso upright

   • Push through front heel

Easier Variation: Use a lower elevation for the back foot or hold onto a support for balance.

5. Bicycle Crunches (Core - Obliques)
   How to Do It:

   • Lie back, lift shoulders

   • Alternate elbow to knee

   • Extend opposite leg

   • Keep lower back pressed down

Easier Variation: Slow down the movement and reduce the range of motion, focusing on the rotational component rather than leg extension.

6. Mountain Climbers (Dynamic - Core Power)
   How to Do It:

   • Plank position

   • Drive knees to chest

   • Alternate quickly

   • Keep hips low

Easier Variation: Slow down the pace and focus on form rather than speed while maintaining core engagement.

That's it. If you have any questions or feedback, let me know!

To recap, here's what you hit today:

• OPPOSING MOVEMENT PATTERNS! Crab walks challenge your body in the exact opposite pattern from most exercises, creating balanced strength!

• CORE STRENGTH MASTERY! Hollow body holds and bicycle crunches develop total abdominal strength from multiple angles!

• SINGLE-LEG STABILITY! Bulgarian split squats build the unilateral strength essential for injury prevention and athletic performance!

See you tomorrow morning!

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