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Description

This is an ACE-Inspired (American Council on Exercise) circuit designed to help develop a stable core along with strength and mobility in the hips. Complete 1-3 rounds, depending on how long you want to work out. 1 Round takes approximately 15 minutes to complete, including rest periods.


Exercises

Set 1: 1 round
Pelvic Tilts
Pelvic Tilts
1 minute
Transition
Transition
5 seconds
Supine Bent Knee Marches
Effort: Moderate
Supine Bent Knee Marches
1 minute
Transition
Transition
5 seconds
Supine Reverse Marches
Effort: Moderate
Supine Reverse Marches
1 minute
Rest
Rest
15 seconds
Pelvic Tilt Bridge
Pelvic Tilt Bridge
15 reps
Rest
Rest
15 seconds
Reverse Elbow Plank
Reverse Elbow Plank
1 minute
Rest
Rest
15 seconds
Plank
Plank
1 minute
Rest
Rest
15 seconds
Side Plank Dips
Side Plank Dips
15 reps
Rest
Rest
15 seconds
Cat Cow
Cat Cow
8 seconds
Bird Dog
Effort: Moderate
Bird Dog
1 minute
Transition
Transition
5 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Transition
Transition
8 seconds
Effort: Moderate
Hip Hinges
1 minute
Transition
Transition
5 seconds
Squats
Squats
1 minute
Rest
Rest
15 seconds
Hip Pops
Effort: Moderate
Hip Pops
15 reps
Rest
Rest
15 seconds
Inchworms
Inchworms
15 reps
Rest
Rest
1 minute


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