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Carleton University *

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Mechanical Engineering

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Oct 30, 2023

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Total Workout Time: ________________ The Vert Code- Phase 1 Week 2, Day 2 - Phase 1: Core/Mobility Workout Date: ________________ Plan Recommendations Let's get after it today! Be sure to look at the sets/reps, some of the exercises we increased the sets and reps while others may have stayed the same. We have a pretty short/efficient workout today, focused on core and mobility. Remember, when it comes to core training, we're aiming for functional strength/stability. Doing a bunch of crunches and situps may burn more, but it doesn't get us better on the court. There may be a few exercises that don't feel hard, but they all serve a purpose! The core can be a game changer for our injury reduction and athleticism long term. When it comes to getting a ripped 6 pack.. that's all about what happens in the kitchen. Pair a clean diet with this core workout and you should visibly notice a difference in your 6 pack. For the mobility drills, feel free to add in extra flexibility exercises if you have any specific limitations/tightness. If you have time and energy on Saturday, you can do this workout again (completely optional). It's ok to train your core 3x per week IF you have the extra time and energy. Let's build! Exercise Sets Reps Weight Distance Time Rest Notes Superset Rocking Deadbug 3 8 0 sec Perform each side Hamstring Floss 3 7 30 sec Superset Rocking Plank 3 00:00:30 0 sec Standing Hip CAR 3 4 30 sec Superset Side Plank/Modified Side Plank 3 00:00:30 --:-- min Hip Flexor Tilt 3 4 30 sec Superset Reach Through Turn 3 5 0 sec Overhead Deep Squat Progression 3 4 30 sec Staff Member Notes: © Copyright 2022 PJF Performance
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