CORE PLAN TRAINING. from BRETT LARKIN

Transcription

1 CORE TRAINING PLAN from BRETT LARKIN

2 CORE TRAINING PLAN Core strength is something we all say we want to work on, yet somehow it never ends up happening. If you re like me, you re picking the fun, flowy yoga class over an ab workout, every time! This two week intensive is designed to keep you focused. We ll ramp up your core strength and your awareness of these muscles. Some flowy yoga classes are built in too as a reward :) Challenge yourself to stick to this challenge. Print it out. Post on your wall. I promise you ll feel amazing after. Brett Larkin

3 INSIDER TIPS 1. CHILL IN YOUR NECK, SQUEEZE IN YOUR SEAT This is a phrase you may find helpful to repeat over and over again throughout this abdominal adventure. Anytime I m doing core work - this is what I m chanting to myself. Whenever physical activity gets hard, we have a tendency to take that stress it into our neck and shoulders. These are the first areas of the body to tighten and react. I m asking you to actively counteract this. Now, I get it. It s hard to think relax when you re doing crunches. Do this mental checklist whenever you re doing crunches : Are my neck and shoulders as relaxed as possible? (maybe shake head gently side-to-side to relax) Am I squeezing my thighs together (or around the yoga block) as if my life depended on it? Am I clenching the cheeks of my seat together? (aka squeezing so hard as if my teeth we clenched) But I ve found I can relax my neck more, when I think about tensing another part of the body instead. I m suggesting you very actively squeeze your thighs and the cheeks of your seat together during all core work. Purposefully tightening the lower body in this way will make the abdominal work more effective. It will help you feel a burn in your abs faster (and remember, the burn is what we re going for). Working this way will also tone the thighs and seat REMEMBER: You want zero tension in the upper body during ab work and to be squeezing the lower body like a mad woman. Send all your tension and aggression down there.

4 2. HEAR YOUR EXHALE Intense ab workouts aren t really Yoga in the traditional sense. Quit Ujjayi Breathing (long, slow inhales out the nose) for abdominal reps and focus on sharp exhales through the mouth instead. This helps engage you *deepest* abs, which is what we want. This technique is used in both Bar Method and Pilates. Place your hand on your belly right now and exhale as long and hard as you can out the mouth, until you have no more air. Don t like doing crunches? Feeling angry or aggressive? Send it all into your exhale Notice how your navel pulls back into your spine and your abs engage to get all the air out? Your exhale during these ab workouts should be strong and AUDIBLE. Make sure you can hear yourself. Keep in mind that you want to be exhaling as you contract (aka as you crunch UP), and inhaling as you come down. 3. GO FOR MICRO MOVEMENTS The biggest mistake I see with anyone doing crunches is that they seem to think a bigger movement is going to achieve a better result. In fact, the opposite is true. I want you to think about how you can keep your crunching sit up -type movements as controlled and small as possible. Amp it up by exhaling deeply and squeezing the cheeks of the seat and thighs together like crazy. Don t crane the neck to get your head way off the floor. Don t ever sit all the way up (like old school gym sit ups), unless specifically instructed. Focus on feeling your burn. Once you generate a burn in your abs, stay IN it (often this means just holding still and exhaling). Staying small and controlled with your movements is going to protect your neck and low back, and fire up your abs way more than doing big movements.

5 BONUS TIPS ATTACK THE MORNING: I personally *love* doing ab workouts on a completely empty stomach (just water - no food). Practicing later in the day is fine too, just avoid doing core work after a big meal. THICK MAT: If I know I m focusing on core work, I like to use the thickest mat in my collection (or put down a blanket under my thinner mat) for extra padding. Let s be as comfortable as possible. PLAY MUSIC: Feel free to turn on some motivating tunes before and during your ab workout to help get you pumped. Music can be highly motivating and get you in the mood for your workout. Notice what songs get you excited and start putting them together into a core workout playlist on your phone All weekday classes are 20-minutes or less!

6 WEEK ONE Master the art of the micromovement with this 20-min tutorial. Just do the 20-min ab portion (continuing on to do the full class is optional). Monday Wednesday This 10-minute class has some music built into it! Wahoo!

7 Friday This one requires blocks (the sandbag is optional). Remember, you can always get the exact blocks I use and support my channel through purchasing here. Do this 30-minute routine on Saturday or Sunday. The regular yoga in this class will help stretch you out too. extended Weekend class

8 WEEK TWO Here we take the concepts from last Monday s class and focus on finding your deepest abs. Monday Wednesday Are you ready for Eagle Crunches? (Yes, you read that right). These are super fun and should get your core screaming.

9 Friday This class is 30-minutes but a lot of the best core work is at the beginning. Fit as much in as your can! Do this 45-minute routine on Saturday or Sunday. This class is all about Breath of Fire which is amazing for your core (and a whole Subtle Body detox as well). extended Weekend class

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