May 23, 2026
Everyday Athlete
Core Durability Recovery Flow
Main WOD
- - 15 Alternating Side Plank (each side)
- - 20 Glute Bridges
- - 25 Russian Twists (with or without weight)
- - 30 seconds Dead Bug Hold
Week 21 • Block 6 (Week 1/4) • Optional Day
This Week's Focus
Core Durability
Warm-Up
- - 5 minutes of light jogging or brisk walking to elevate heart rate
- - Dynamic stretches including hip circles, arm swings, and torso twists for 10 minutes
- - 3 rounds of 10 cat-cow stretches and 10 bird-dogs to activate core stability
Recovery
- - 5-10 minutes of protein-rich snack post-workout
- - Gentle stretching for the core and lower back, holding each stretch for 20 seconds
Mobility
- - Foam rolling for 5 minutes focusing on the lower back and glutes
- - Static stretches targeting hip flexors, hamstrings, and torso
Coaching Advice
Target time: Complete all 24 rounds
How to pace: Maintain a steady pace to keep your heart rate manageable, focusing on controlled movements.
How to be competitive: If aiming to be competitive, challenge yourself by using a light weight for Russian Twists and minimizing rest between exercises.
What you should feel: You should feel engaged in your core throughout, with a slight burn during the movements. Afterward, you should feel relaxed and recovered, with a sense of accomplishment.
Coach Note
This workout emphasizes core durability with a focus on maintaining a low intensity to aid recovery while supporting the adaptation process for core stability. The combination of strength and stability moves will help reinforce your foundational core strength. Stay mindful of your breathing and control during exercises.