Session 10 - Quadruped
CORE REHAB (3-4 WEEKS)
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7m 45s
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Quadruped pelvic floor activation (PFA) slow - (10 reps)
2. Quadruped pelvic floor activation (PFA) fast - (12 reps)
3. Quadruped core canister pump (8 reps)
4. Quadruped core canister hold (6 reps/side)
Equipment: no equipment
Up Next in CORE REHAB (3-4 WEEKS)
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Session 11 - Quadruped
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Quadruped core canister pump (10 reps)
2. Quadruped core canister hold (8 reps)
3. Quadruped hip extension (6 reps/side)Equipment: no equipment
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Session 12 - Quadruped
Today's session is below. Please repeat this video/exercises 1-2 times per day, at least 2 days in a row.
1. Quadruped core canister pump (12 reps)
2. Quadruped core canister hold (10 reps)
3. Quadruped hip extension (8 reps/side)
4. Quadruped bird dog (6 reps/side)Equipment: no equipment
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Bonus Session
This session can be repeated as many times as you'd like! These moves will allow you to continue to strengthen your core canister muscles in a gentle effective manner.
1. Supine glute bridge (12 reps)
2. Supine knee lift (8 reps/side)
3. Supine heel slide (8 reps/side)
4. Quadruped bird dog ...
