:: Anti-Flexion
1. Back Extension
(2. Deadlift)
:: Anti-Extension
1. Banded Dead Bug
2. Crawling the Plank
(Jefferson curls)
AB wheels
:: Anti-Rotation
1. Palloff Press
2. Medicine-Ball Twist-to-Hold
Pallof twists
Bird dogs
:: Anti-Lateral Flexion
(1. Rack Carry)
(2. Kneel-to-Stand Overhead Hold)
Side bends
Side planks
(Suitcase Carry)
- - - - -
:: Anti-Flexion: 1. Back Extension
:: Anti-Extension: 1. Banded Dead Bug 2. Crawling the Plank 3. AB wheels 4. Hollow
:: Anti-Rotation: 1. Palloff Press 2. Medicine-Ball Twist-to-Hold 3. Pallof twists 4. Bird dogs
:: Anti-Lateral Flexion: 1.Side bends 2. Side planks
7 maggio: 1, 4, 2, 2 (30 sec each)
9 maggio: 1, 3, 4, 2 (45 sec each + 40 sec each)
11 maggio: 1, 2, 2, 2