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  • Writer's picturemarcus watson

Workout 13

Updated: Aug 3, 2020


  1. Bird dog- Perform 8 reps on each side of the body. Focus on keeping back flat and avoid swaying if possible. Pause for a count of 2 each time your arm and leg are extended.

  1. Fire hydrant- Perform 12 reps on each side. Pause for a count of 2 when the leg is extended.

  1. Dead bug- Perform 8 reps on each side of the body. If possible, keep for 1-2 inches from ground without making contact.

  1. RKC Plank- Perform 30-60 seconds of a plank. Create tension throughout the body and squeeze glutes. Keep Legs close together.

Complete 3 rounds before moving on to the workout


A1. Squat. Perform 10-20 reps. Keep foot in contact with the ground throughout the whole movement. Try to avoid knees buckling in, and heels coming off of ground.

A2. Eccentric Kneeling pushups- Perform 8-12 reps. Avoid letting hips contact ground first.

Complete 3-4 sets


B1. High Knees- Perform 30-60 seconds. Try to keep knees high and in continuous motion.

B2. Alternating Lunges- Perform 8-12 each leg

Complete 3 sets


C1. Shoulder tap- Perform 10-15 taps on each shoulder. Limit swaying side to side. Try to stay in the plank position as much as possible. If necessary you can perform this movement from the knees or an elevated surface(couch, chair)

Complete 3 sets


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