Hard Core Conditioning - Exercise Repetoire

WARMUP
Bend Side to Side
Russian Twists

CRUNCH SERIES
Single Leg Crunches, Knee in
Single Leg Crunches, Leg Overhead
X-Over Crunches, Knee In           
X-Over Crunches, Leg Overhead
Knee in crunches, Both Knees in
Cross over crunches, Both Knees in

FUNCTIONAL CORE
Bird Cages, Single Leg
Bird Cages, Double Leg
Dead Bug with Shoulder Raise
Dead Bug with Hip Raise
Dead Bug with Hip and Shoulder Raise
Single leg drops

CORE STABILIZATION           
Alternating Leg Extension with Shoulders Raised
Alternating Leg Extension, Opposite Elbow to Knee
Static abdominal exercises (one knee in, twist, both knees in)
Double leg extensions (hands behind, twist, no hands)

PLANK SERIES
High plank, low plank, high plank, side plank
Plank with Shoulder Blade Squeeze, Twisting Plank, Toe Push
Side Plank Hold and Hip Raises with hand reaching up then top leg lifted

BACK STRENGTH SERIES
Table Pose Variations            - Raise opposite arm/leg, elbow to knee, diagonal
- Same arm/leg, elbow to knee, touch together, roll body
Shoulder raises, shoulder twist
Raise opposite arm/leg, raise both arms and legs
Hold both arms/legs off the ground, swim arms and legs

CORE STRETCHES           
Cobra
Thread the Needle
Child’s pose
Knees in
X-knee stretch           

Making it Harder
Hold the position
Add some weight
Provide Fewer Breaks           

Blue Dog Yoga and the CPTN (Canadian Personal Trainer's Network) have teamed up to offer a Yoga Teacher Training.