Do you have weak abs, underactive glutes, and a tight low back?
If so, I have just the thing for you.
Perform this simple core routine daily to reverse these!
These exercises are excellent for those who sit all day.
The routine consists of only 5 simple exercises called the Lock Base 5 from Dr. Andrew Lock.
Here we go!
1. Lock Clam
Sets and reps: 2 sets x 20-25 reps
Troubleshooting: If you don't feel it in your glute enough, rotate your pelvis slightly back or forth a little to find the right angle/position. You can also pull your foot up your calf closer to your knee and push your foot harder into your calf.
2. Plank
Sets and reps: 2 sets x 30 sec
Troubleshooting: If this is too difficult to hold for 30 seconds, try widening your feet out for a greater base of support or drop down to your knees.
3. Side Plank
Sets and reps: 2 sets x 15 sec each side
Troubleshooting: To make it easier, place your top foot on the ground in front of your bottom foot or drop to your knees and pull your feet behind you.
4. Shoulder Tap
Sets and reps: 1 set x 20
Troubleshooting: If this is still too difficult, try widening your feet out for a greater base of support or drop to your knees.
5. Single Leg Prone Hip Extension
Sets and reps: 2 sets x 15 each
Troubleshooting: If you don't feel your glutes working hard, do this instead:
Supine Hip Extension
Sets and reps: 2 sets x 10 reps with a 5 second hold each
Troubleshooting: To make it harder, perform a single leg hip extension. To minimize hamstring cramping, push through your toes as you go up or bend your knees more to disengage the hamstrings.
Use this simple routine as a warm-up to one of your workouts or as a standalone routine on an off day from training.
Comment "CORE" and I'll send you 8 full body workouts to build a strong, lean core
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