Jun 6, 2026
Everyday Athlete
Core Recovery Flow
Main WOD
- - 30 seconds of plank hold
- - 30 seconds of bird-dog on each side
- - 15 glute bridges
- - 15 sit-ups
- - 30 seconds of side plank hold (15 seconds per side)
Week 23 • Block 6 (Week 3/4) • Optional Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes easy cycling or jogging to raise heart rate.
- - Dynamic stretches focusing on arms and legs (leg swings, arm circles) for 3 minutes.
- - 5 minutes of yoga-inspired movements (cat-cow, down dog) to loosen core.
Recovery
- - 5-10 minutes of walking or slow cycling to gradually lower heart rate.
- - Hydration break and light stretching focusing on lower back and hips.
Mobility
- - Foam roll lower back and glutes for 5 minutes.
- - Hip flexor stretches (hold each side for 30 seconds) to open up tight areas after core work.
Coaching Advice
Target time: Complete all 5 rounds.
How to pace: Maintain steady, controlled movements focusing on proper form rather than speed.
How to be competitive: Focus on maintaining a consistent rhythm and challenge yourself by reducing transition times between movements.
What you should feel: During the workout, you should feel engaged in your core and stable throughout; afterwards, a sense of ease in your muscles as tension releases is ideal.
Coach Note
The aim of this workout is to promote core durability by engaging the stabilizing muscles. The steady tempo will support aerobic recovery while enhancing core strength and endurance. Each movement should be performed with intention to avoid injury and maximize effectiveness. Keep hydration in mind throughout the session.