Day 11 · Full Body Sculpt: Ball + Ankle Weights
21 DAY SCULPT & STRENGTHEN CHALLENGE
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1h 6m
Day eleven is all about the slow burn. Be prepared for two sets of supine core work, one with the ball under the upper back, and one with the ball trapped between opposite elbow and knee to ensure maximum oblique engagement. We activate the glutes with a lengthening single leg bridging sequence, before moving onto a classic four point series that transitions straight into forearm side plank work. Our standing series focuses on the glute med, quads balance and endurance. We finish class with a fun, dynamic plank series with the ball between the ankles!
This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.
Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.
Enjoy!
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