Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「DEEP CORE COMPRESSION 👊🏼 cont... Following on from my last video, here is my level 2 workout! 🙌🏼 These exercises will help develop your handstands, press to handstand, crow (crane), firefly pose, push ups, planks and burpees (and of course help to shape and tone your mid section) 👊🏼 || level 2|| workout 👇🏼 4 Rounds, 10 reps each ▪️1. SINGLE LEG TUCKS Press your fingers firmly into the ground and round your upper back as much as you can (press the space between your shoulder blades UP, feel your shoulder blades slide around your ribcage). Try and pause at the top with one foot lifted and control down. 👉🏼TIP! > use blocks to make this exercise easier. 👉🏼PROGRESSION! > Aim to lift and hold both feet. ▪️2. TABLE TOP STOOP Just like tucks, press and round your upper back to the sky a much as you can. Aim to LIFT your bottom behind you & press your shoulders DOWN (make the space between your thighs and chest as small as possible. 👉🏼TIP! > use blocks to make this exercise easier. 👉🏼TIP! > Hamstring flexibility make this exercise easier! 😉 ▪️3. DISH TUCK Your lower back should ALWAYS be pressed firmly down into the ground (think about ‘stitching the ribs together’). Kick legs out quickly to make it easier, pause for a few seconds with leg outstretched to make it harder. 👉🏼PROGRESSION! > Kick both legs put BUT only if you can keep your lower back down. You should not feel lower back pain. . This circuit is great as a warm up OR after every workout. Breathe OUT as you compress, breathe IN as you release. Smash it fam! ☺️💪🏼 #deepcore #bodytension #staticstrength ab♥️x . Music: Marvin’s Room (Monkey Punch Remix) - Drake」6月19日 19時47分