Core Exercises Part 2

Key Points

• JACKKNIFE:
• Maintain a flat back and strong plank position
• Emphasize shoulder stability and upper body strength
• Perform 2 to 3 sets of 15 to 20 repetitions
• SINGLE LEG JACKKNIFE:
• One leg on the ball, other leg moving in a sprinting motion
• Maintain proper form and stability
• Perform 2 to 3 sets of 10 to 12 repetitions
• Enhances core performance and balance
• CARRIES - FARMER'S CARRY:
• Walk 20 to 30 yards with a weight in each hand, maintaining proper posture and stride
• Focus on core stabilization
• Perform 2 to 3 sets
• Great for overall body stability and core strength
• CARRIES - SUITCASE CARRY:
• Walk with a weight in one hand, maintaining posture and balance
• Prevent body from tilting to one side
• Perform 2 to 3 sets
• Enhances unilateral core strength and stability
• CARRIES - WAITER CARRY:
• Walk with a kettlebell held overhead, maintaining posture
• Focus on core and shoulder stabilization
• Perform 2 to 3 sets
• Excellent for upper body strength and shoulder health
• WAITER AND SUITCASE CARRY COMBO:
• Perform the waiter carry with one arm and suitcase carry with the other simultaneously
• Increases demand on core and body stability
• Perform 2 to 3 sets
• Balances strength between both sides of the body
• CARRIES: UPSIDE DOWN KETTLEBELL WALK:
• Walk with a kettlebell held upside down at a 90-degree arm angle
• Focus on shoulder and grip strength
• Maintain tall posture and core engagement
• Perform 2 to 3 sets
• Enhances shoulder stability and overall core strength