Inner Core Exercises for Female Runners
Train 2-3 times a week to improve your running
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Let’s get one thing straight – by strengthening your core, I don’t mean ‘get a six pack’. I’m talking about the inner core as an entire complex and not a single vanity muscle.
The core is what we use to stabilise the upper and lower body, improve posture and generally reduce the risk of injury. Our inner core is made up of the diaphragm, multifidus, internal obliques, transverse abdominus and the pelvic floor.
At the elite level of running, a strong core (thanks to good posture) can actually improve your speed.
While both men and women have the exact same muscles and need a strong core and hips to run well, it’s thought to be far more important for female runners. Here’s why.
Why do female runners need a strong inner core?
Generally speaking, females have wider hips than men. This means they have a wider Q-angle (the angle between the quadriceps muscle and the patella tendon).
This wider Q-angle means that women are more likely to suffer from knock-knees and pronated feet. This can be due to women using their quads as a dominant muscle as opposed to relying on their core to stabilise them.
Top 3 Bodyweight Core Exercises for Running
In order to get the most out of these exercises, perform each movement slowly with control. Your focus should always be on correct form and not rushing through the movement as quickly as possible.
Walking Lunge
This is a compound movement that engages your quads, glutes, hamstrings and core muscles at the same time. It’s versatile (can be done with weights, twisting movements or even in reverse!) and tests your balance and coordination.
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- Try 3 sets of 10 reps while focusing primarily on your glutes and quads.
Side Plank
The side plank is great for training the oblique abdominal muscles that don’t usually get worked during the more mainstream ab exercises. It also puts less stress through the lumbar region than the front plank so is great for anyone with back issues.
- Try 3 sets holding for 20-30 seconds on each side. Focus on your spine stability.
Single Leg Glute Bridge
This is a slightly more advanced exercise as you’re driving up with only one leg instead of both. I recommend this exercise as it really challenges your core to keep you stable. It’s great for people that spend a lot of time sitting down!
.jpg)
- Try 3 sets of 15 reps on each leg, focussing on your outer hip muscles and glutes.
If the above reps and sets are too challenging, then scale them back by reducing the count until you build strong enough to hold this rep scheme.
If you need an extra challenge then feel free to add some light weights to the lunges, more reps to the glute bridge and a twist/rotation into the side plank!
Feel free to reach out to me with any questions: sh@innerfight.com
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
.jpg)
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
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Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
.jpg)
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
Let’s get one thing straight – by strengthening your core, I don’t mean ‘get a six pack’. I’m talking about the inner core as an entire complex and not a single vanity muscle.
The core is what we use to stabilise the upper and lower body, improve posture and generally reduce the risk of injury. Our inner core is made up of the diaphragm, multifidus, internal obliques, transverse abdominus and the pelvic floor.
At the elite level of running, a strong core (thanks to good posture) can actually improve your speed.
While both men and women have the exact same muscles and need a strong core and hips to run well, it’s thought to be far more important for female runners. Here’s why.
Why do female runners need a strong inner core?
Generally speaking, females have wider hips than men. This means they have a wider Q-angle (the angle between the quadriceps muscle and the patella tendon).
This wider Q-angle means that women are more likely to suffer from knock-knees and pronated feet. This can be due to women using their quads as a dominant muscle as opposed to relying on their core to stabilise them.
Top 3 Bodyweight Core Exercises for Running
In order to get the most out of these exercises, perform each movement slowly with control. Your focus should always be on correct form and not rushing through the movement as quickly as possible.
Walking Lunge
This is a compound movement that engages your quads, glutes, hamstrings and core muscles at the same time. It’s versatile (can be done with weights, twisting movements or even in reverse!) and tests your balance and coordination.
- Try 3 sets of 10 reps while focusing primarily on your glutes and quads.
Side Plank
The side plank is great for training the oblique abdominal muscles that don’t usually get worked during the more mainstream ab exercises. It also puts less stress through the lumbar region than the front plank so is great for anyone with back issues.
- Try 3 sets holding for 20-30 seconds on each side. Focus on your spine stability.
Single Leg Glute Bridge
This is a slightly more advanced exercise as you’re driving up with only one leg instead of both. I recommend this exercise as it really challenges your core to keep you stable. It’s great for people that spend a lot of time sitting down!
- Try 3 sets of 15 reps on each leg, focussing on your outer hip muscles and glutes.
If the above reps and sets are too challenging, then scale them back by reducing the count until you build strong enough to hold this rep scheme.
If you need an extra challenge then feel free to add some light weights to the lunges, more reps to the glute bridge and a twist/rotation into the side plank!
Feel free to reach out to me with any questions: sh@innerfight.com
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Let’s get one thing straight – by strengthening your core, I don’t mean ‘get a six pack’. I’m talking about the inner core as an entire complex and not a single vanity muscle.
The core is what we use to stabilise the upper and lower body, improve posture and generally reduce the risk of injury. Our inner core is made up of the diaphragm, multifidus, internal obliques, transverse abdominus and the pelvic floor.
At the elite level of running, a strong core (thanks to good posture) can actually improve your speed.
While both men and women have the exact same muscles and need a strong core and hips to run well, it’s thought to be far more important for female runners. Here’s why.
Why do female runners need a strong inner core?
Generally speaking, females have wider hips than men. This means they have a wider Q-angle (the angle between the quadriceps muscle and the patella tendon).
This wider Q-angle means that women are more likely to suffer from knock-knees and pronated feet. This can be due to women using their quads as a dominant muscle as opposed to relying on their core to stabilise them.
Top 3 Bodyweight Core Exercises for Running
In order to get the most out of these exercises, perform each movement slowly with control. Your focus should always be on correct form and not rushing through the movement as quickly as possible.
Walking Lunge
This is a compound movement that engages your quads, glutes, hamstrings and core muscles at the same time. It’s versatile (can be done with weights, twisting movements or even in reverse!) and tests your balance and coordination.
- Try 3 sets of 10 reps while focusing primarily on your glutes and quads.
Side Plank
The side plank is great for training the oblique abdominal muscles that don’t usually get worked during the more mainstream ab exercises. It also puts less stress through the lumbar region than the front plank so is great for anyone with back issues.
- Try 3 sets holding for 20-30 seconds on each side. Focus on your spine stability.
Single Leg Glute Bridge
This is a slightly more advanced exercise as you’re driving up with only one leg instead of both. I recommend this exercise as it really challenges your core to keep you stable. It’s great for people that spend a lot of time sitting down!
- Try 3 sets of 15 reps on each leg, focussing on your outer hip muscles and glutes.
If the above reps and sets are too challenging, then scale them back by reducing the count until you build strong enough to hold this rep scheme.
If you need an extra challenge then feel free to add some light weights to the lunges, more reps to the glute bridge and a twist/rotation into the side plank!
Feel free to reach out to me with any questions: sh@innerfight.com
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Let’s get one thing straight – by strengthening your core, I don’t mean ‘get a six pack’. I’m talking about the inner core as an entire complex and not a single vanity muscle.
The core is what we use to stabilise the upper and lower body, improve posture and generally reduce the risk of injury. Our inner core is made up of the diaphragm, multifidus, internal obliques, transverse abdominus and the pelvic floor.
At the elite level of running, a strong core (thanks to good posture) can actually improve your speed.
While both men and women have the exact same muscles and need a strong core and hips to run well, it’s thought to be far more important for female runners. Here’s why.
Why do female runners need a strong inner core?
Generally speaking, females have wider hips than men. This means they have a wider Q-angle (the angle between the quadriceps muscle and the patella tendon).
This wider Q-angle means that women are more likely to suffer from knock-knees and pronated feet. This can be due to women using their quads as a dominant muscle as opposed to relying on their core to stabilise them.
Top 3 Bodyweight Core Exercises for Running
In order to get the most out of these exercises, perform each movement slowly with control. Your focus should always be on correct form and not rushing through the movement as quickly as possible.
Walking Lunge
This is a compound movement that engages your quads, glutes, hamstrings and core muscles at the same time. It’s versatile (can be done with weights, twisting movements or even in reverse!) and tests your balance and coordination.
- Try 3 sets of 10 reps while focusing primarily on your glutes and quads.
Side Plank
The side plank is great for training the oblique abdominal muscles that don’t usually get worked during the more mainstream ab exercises. It also puts less stress through the lumbar region than the front plank so is great for anyone with back issues.
- Try 3 sets holding for 20-30 seconds on each side. Focus on your spine stability.
Single Leg Glute Bridge
This is a slightly more advanced exercise as you’re driving up with only one leg instead of both. I recommend this exercise as it really challenges your core to keep you stable. It’s great for people that spend a lot of time sitting down!
- Try 3 sets of 15 reps on each leg, focussing on your outer hip muscles and glutes.
If the above reps and sets are too challenging, then scale them back by reducing the count until you build strong enough to hold this rep scheme.
If you need an extra challenge then feel free to add some light weights to the lunges, more reps to the glute bridge and a twist/rotation into the side plank!
Feel free to reach out to me with any questions: sh@innerfight.com
Let’s get one thing straight – by strengthening your core, I don’t mean ‘get a six pack’. I’m talking about the inner core as an entire complex and not a single vanity muscle.
The core is what we use to stabilise the upper and lower body, improve posture and generally reduce the risk of injury. Our inner core is made up of the diaphragm, multifidus, internal obliques, transverse abdominus and the pelvic floor.
At the elite level of running, a strong core (thanks to good posture) can actually improve your speed.
While both men and women have the exact same muscles and need a strong core and hips to run well, it’s thought to be far more important for female runners. Here’s why.
Why do female runners need a strong inner core?
Generally speaking, females have wider hips than men. This means they have a wider Q-angle (the angle between the quadriceps muscle and the patella tendon).
This wider Q-angle means that women are more likely to suffer from knock-knees and pronated feet. This can be due to women using their quads as a dominant muscle as opposed to relying on their core to stabilise them.
Top 3 Bodyweight Core Exercises for Running
In order to get the most out of these exercises, perform each movement slowly with control. Your focus should always be on correct form and not rushing through the movement as quickly as possible.
Walking Lunge
This is a compound movement that engages your quads, glutes, hamstrings and core muscles at the same time. It’s versatile (can be done with weights, twisting movements or even in reverse!) and tests your balance and coordination.
- Try 3 sets of 10 reps while focusing primarily on your glutes and quads.
Side Plank
The side plank is great for training the oblique abdominal muscles that don’t usually get worked during the more mainstream ab exercises. It also puts less stress through the lumbar region than the front plank so is great for anyone with back issues.
- Try 3 sets holding for 20-30 seconds on each side. Focus on your spine stability.
Single Leg Glute Bridge
This is a slightly more advanced exercise as you’re driving up with only one leg instead of both. I recommend this exercise as it really challenges your core to keep you stable. It’s great for people that spend a lot of time sitting down!
- Try 3 sets of 15 reps on each leg, focussing on your outer hip muscles and glutes.
If the above reps and sets are too challenging, then scale them back by reducing the count until you build strong enough to hold this rep scheme.
If you need an extra challenge then feel free to add some light weights to the lunges, more reps to the glute bridge and a twist/rotation into the side plank!
Feel free to reach out to me with any questions: sh@innerfight.com
One-Hour Workout: Revving Your Swim Engine
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