Ready for a stronger core? This 15-minute advanced deep core workout with plank progressions is for you if you're ready to ramp up the intensity of your core workouts (including back strength)! You'll incorporate some great oblique activation, practice deep core bracing, and put it all together to practice a well-executed plank.
This workout is Part 5 of a series. If you're not sure you're accessing your deep core, start at workout 1 in the playlist and work your way here. You'll be setting up a solid foundation in your core and ADVANCING it with plank!
This workout has on-screen modifications for Osteoporosis and Osteopenia: You'll want to limit the rounding of your back in cat/cow and focus more on opening the chest. In crunch-style movements, lift the head / chest off the floor only an inch to limit rounding of the spine, or leave your head on the floor.
Have Diastasis Recti? Great! This is a perfect workout for advanced Diastasis Recti Recovery if you've mastered your core pressure management in the previous 4 workouts. Not sure if you're managing pressure well? Go back and do the workouts from this playlist in order! Still have questions? Comment below! I personally answer every comment. :)
WANT TO WORKOUT MORE WITH ME? I've got ya covered!
COMPLETE WORKOUTS w/ A PLAN!:
Mastering Your Body Mechanics - Love this myofascial release workout? Join me ad-free in a complete video series. Download your workout guide based on what you need (upper back pain / neck pain? lower back pain? diastasis recti? we've got a track coming for you!)
Workouts in the series include strength, myofascial release, mobility, plyometrics for speed and bone health, and HIIT workouts. These videos will eventually be on this channel but you can get them all right now with zero ads! Join here for $5.99 a month. bit.ly/masteri...
OSTEOPOROSIS WORKOUTS:
12 yoga poses for bone health: • Dr. Fishman's 12 Yoga ...
Bone Strengthening exercises for osteoporosis: • Bone Strengthening Exe...
Ad-free bone health workouts for $4.99 / month: bit.ly/yogafor...
PREGNANCY & POSTPARTUM WORKOUTS:
Check your core and pelvic floor strength: bit.ly/corepel...
Power Up Your Plank: bit.ly/powerup...
Listen to my Podcast: bit.ly/beingin...
CASE STUDY: Diastasis Recti! OH MY! How This Mom Closed The Gap, Lost the Pooch, and Got Back To Running Strong: bit.ly/diastas...
Visit me on instagram devotedmamas and expectingtoflourish
WORK WITH ME:
Visit my website: www.devotedmamas.com
Book a Starter Session here: bit.ly/starter...
Kendra (she/her) is a Corrective Exercise Specialist, Strength Coach, Yoga Teacher and Running Coach. Her years of experience with and curiosity about the human body have informed Kendra’s method of training, which focuses on alignment, proper form and corrective exercise to help her clients live pain free.
Kendra is most well known for melding her clinical expertise with creativity and a lighthearted perspective. At the end of the day, she understands that her clients are real people with real lives, it is her job to help them tune into the power of their own bodies.
#bonehealth #osteoporosis #osteopenia #kendrafitzgerald #diastasisrectirepair #deepcore #diastasisrecti
4 окт 2024
