Core
10x glute side hold 10x push up 20x bird dog 10x lunge 10x side plank with leg lift 20x mountain climber 10x plank up down
Spellman Coaching
Becki Spellman Coach and Athlete
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beckispellman
- May 23
- 1 min
Core
10x Plank with arm raise, 12x L-over 20x Russian Twist 10x Side up with leg lift (each side) 10x Clamshells (each side) 20x Bird Dog 10x...
25 views0 comments
beckispellman
- Apr 18
- 1 min
Core April 19
2 sets of 10x glute bridge 20x dead bug 10x push up 10x lunge with a pump (each side) 10x side plank with jack kife (each side) 6x 10...
32 views0 comments
beckispellman
- Apr 11
- 1 min
Resistance Bands April 2021
Repeat twice. 10x ankle mobility each direction (dorsiflexion, inversion, eversion) 10x bird dog each side 10x adduction each side 10x...
33 views0 comments
beckispellman
- Apr 11
- 1 min
April 12 Core
Repeat twice 20x bird dog 10x each side plank with leg lift 10x front plank with arm raise 10x V-up 6x 10 second glute plank hold 10x...
19 views0 comments
beckispellman
- Dec 11, 2020
- 1 min
Core
Plank with arm raise x10, Glute bridge x10, Squatx20, L-overx12, Push-upx10, Side Plank with Jack knifex10 each side, Dead bugx12
57 views0 comments
beckispellman
- Oct 20, 2020
- 1 min
Core
2 sets of 10xhip extension plank 20x dead bug 10x reverse lunge, knee drive 20x plan with hip twist 15x glute bridge 20x russian twist...
34 views0 comments
beckispellman
- Oct 6, 2020
- 1 min
Core
2 sets of 20xPlank with arm raise 20x Low level bicyle 20x V-up 16x L-over 10x Reverse lunge with knee drive 10x slow push up 15x side...
16 views0 comments
beckispellman
- Oct 5, 2020
- 1 min
Resistance Bands
Ankle mobility 1 set of 10- plantar flexion (pointing your toe), inversion (moving foot inward) and eversion (moving foot outward) with...
45 views0 comments
beckispellman
- Sep 29, 2020
- 1 min
Core
2 sets of 10x Glute bridge 10x push up 20x plank with hip twist 20x low level bicycle 10x dead bug 15x side plank with leg lift 10x...
35 views0 comments
beckispellman
- Sep 24, 2020
- 1 min
Resistance Bands
Resistance Bands Ankle mobility 1 set of 10- plantar flexion (pointing your toe), inversion (moving foot inward) and eversion (moving...
6 views0 comments
beckispellman
- Sep 21, 2020
- 1 min
Core
2 sets of 20x Bird dog 10x Slow push up 8x Lunge matrix 20x Plank side tap 12x Side plank leg lift 12x Wall angels 10x V-ups
17 views0 comments
beckispellman
- Sep 18, 2020
- 1 min
Core
2 sets of 12x plank with arm raise 10x clam shell 10x reverse lunge into knee drive 20x low level bicycle 10x v-up 12x side dip 10x push up
23 views0 comments
beckispellman
- Sep 9, 2020
- 1 min
Core
2 sets of 20x low level bicycle 10x plank twist to side plank 10x dead bug 10x slow push up 10x side plank with leg lift 8x lunge matrix...
41 views0 comments
beckispellman
- Aug 31, 2020
- 1 min
Core
2 sets of 10x Reverse Lunge Knee Drive, 20x Low Level Bicycle 20x Bird Dog 10x V-up 10x Prone Plank with Arm Raise 10x Wall Angels 10x...
11 views0 comments
beckispellman
- Aug 24, 2020
- 1 min
Core
2x Glute Bridge x10 Prone Cross Crawl x20 Scapular Push up into full push up x10 Dead Bug x20 Lunge Matrix X7 each direction Plank with...
25 views0 comments
beckispellman
- Aug 19, 2020
- 1 min
Resistance Bands
Resistance Bands Ankle mobility 1 set of 10- plantar flexion (pointing your toe), inversion (moving foot inward) and eversion (moving...
23 views0 comments
beckispellman
- Aug 18, 2020
- 1 min
Core
Great Glute workout!! 2 sets of 10x Plank with hip extension 12x L-over 10x Star leg swing 20x Bird dog 10x V-up. 10x Side Plank leg lift...
73 views0 comments
beckispellman
- Aug 12, 2020
- 1 min
Resistance Bands
Ankle mobility 10 of each movement on each side- plantar flexion (pointing your toe), inversion (moving foot inward) and eversion (moving...
35 views0 comments
beckispellman
- Aug 10, 2020
- 1 min
Prehab Workout
Here is a workout that will have your body ready to go! It will help to have muscles firing, and your body a bit more loose. I love this...
30 views0 comments
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