These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. The focus of this workout is trunk extension. Experience some traditional core exercises such as hip extension, forward bends, quadruped, prone backbends, and glute bridges. The sponge ball is incorporated throughout to help you target hamstring and gluteal muscles more effectively!

Many of the standing exercises will incorporate a chair or support to help create some effective lower back and glute movements. The flowing nature of this routine will allow you to easily transition from one position to the next. As you move through each exercise, practice the coordination of each movement with normal breathing cycles. Modifications will be given throughout so that you can vary the intensity based on your individual goals.

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Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r
Yoga Mat: https://amzn.to/2ZDSMrH

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