GIANT SET CORE AND STABILITY WORKOUT

16 EXERCISES TOTAL 3 SETS OF 10 PER EXERCISE4 MUSCLE GROUPS

TRX Push Up1

BOSU Crunch1

UPPER BODY1

CORE2

2TRX Wide Row

3TRX Biceps Curl

4TRX Tricep Over Head Extension

2BOSU Side Crunch Left

3BOSU Side Crunch Right

4BOSU Reverse Crunch

Feet in straps, lower toward floor and push back up.

Maintain straight line, bend elbows at 90 degrees and bring fists in front of shoulders.

Raise arms forward until hands are close to shoulders.

Straightening body, bend at elbows and lower body until elbows are bent 90 degrees.

Back against round side of ball, engage core and raise your torso

Left side on the BOSU, right leg behind for stability, pull up toward lower body.

Right side on the BOSU, left leg behind for stability, pull up toward lower body.

Engage core and raise legs upward and at an angle

Have questions? See your club trainer!

This 16 exercise workout is broken down to focus on 4 muscle groups. For each set complete all 4 exercises in a row (10 reps per exercise). Then rest 1 minute and repeat

two more sets. After completing giant set move to the next muscle group.

CORE & STABILITY

GIANT SET CORE AND STABILITY WORKOUT

BOSU One Leg Deadlift Right Leg1

TRX Pike1

BOSU One Leg Deadlift Left Leg2

TRX Pendulum2

TRX Single Leg Squat Right Leg3

TRX Oblique Bend Right3

TRX Single Leg Squat Left Leg4

TRX Oblique Bend Left4

LOWER BODY3

CORE4

16 EXERCISES TOTAL 3 SETS OF 10 PER EXERCISE4 MUSCLE GROUPS

Stand on the right leg, grasp TRX and lower body.

Stand on the left leg, grasp TRX, lower body.

In side plank position, both feet straps, lower right hip.

In side plank position, both feet straps, lower left hip.

Place feet in the TRX straps, swing legs from side to side.Bend at hip, extend free leg back and lower kettlebell until parallel to ground.

Bend at hip, extend free leg back and lower kettlebell until parallel to ground.

With feet in TRX straps, use engaged core to pull body upwards and into pike position.

Have questions? See your club trainer!

EXERCISE INDEX

TRX Push Up – In push up position with feet facing down in straps, lower toward floor and back up until elbows are locked.

BOSU Crunch - Small of back against round side of ball, arms across chest, feet planted on the ground, engage core and raise your torso.

TRX Wide Row - Maintain straight line, plank position bending elbows to 90 degrees and bring fists in front of shoulders

BOSU Side Crunch Left - Left side on the BOSU. Keep your hip on the top, extend left leg to the side of the BOSU and your right leg behind you for stability. Pull up toward lower body.

BOSU Side Crunch Right - Right side on the BOSU. Keep your hip on the top, extend right leg to the side of the BOSU and your left leg behind you for stability. Pull up toward lower body.

TRX Bicep Curl - Arms raised forward and grab handrails while having your palms up. Flex your arms in elbows until hands are close to shoulders.

TRX Tricep Over Head Extension – Grab handles, straightening body and leaning into handles. Bend at elbows and lower body until elbows are bent 90 degrees.

BOSU Reverse Crunch – Small of back against round side of ball, engage core and raise legs upward and at an angle.

BOSU One Leg Deadlift Right Leg – Stand with one foot on the flat side of ball, bend at hip, extend free leg back and lower kettlebell until parallel to ground.

BOSU One Leg Deadlift Left Leg - Stand with one foot on the flat side of ball, bend at hip, extend free leg back and lower kettlebell until parallel to ground.

TRX Pike - In push-up position with feet in TRX straps, use engaged core to pull body upwards and into pike position. Lower into starting position.

TRX Pendulum - Place feet in the TRX straps, swing legs from side to side for the prescribed amount of time or number of repetitions. Avoid dropping your hips.

TRX Single Leg Squat Right Leg - Stand on the right leg, the left raised upwards, arms raised upwards, grasp TRX, lower body.

TRX Single Leg Squat Left Leg - Stand on the left leg, the right raised upwards, arms raised upwards, grasp TRX, lower body.

TRX Oblique Bend Right – In side plank position, both feet straps, engage core and lower right hip.

TRX Oblique Bend Left - In side plank position, both feet straps, engage core and lower left hip.