Axial Equilibrium
This intermediate, bodyweight-only workout focuses on enhancing your core stability and improving your range of motion through controlled movements. You will build a stronger foundation for all physical activities.
Main Workout
🧽 Soft Tissue Preparation 5'
Perform gentle self-massage on your calves, hamstrings, glutes, and upper back using a foam roller or lacrosse ball. Focus on areas of tension, holding for 30 seconds on each spot.
🔥 Activation
{{exercise:0276:dead bug}} - 2 sets x 10 reps per side (2-0-1-0 tempo, rest 30s)
{{exercise:glute-bridge:Glute Bridge}} - 2 sets x 12 reps (2-0-2-0 tempo, rest 30s)
💪 Main Workout (REPS & SETS 30')
{{exercise:1460:walking lunge}} - 3 sets x 8-10 reps per leg (3-1-1-0 tempo, rest 60s)
{{exercise:3645:single leg bridge with outstretched leg}} - 3 sets x 10-12 reps per leg (2-1-2-0 tempo, rest 60s)
{{exercise:0705:side bridge v. 2}} - 3 sets x 30s-45s hold per side (rest 45s)
{{exercise:0464:front plank with twist}} - 3 sets x 8-10 reps per side (2-0-1-0 tempo, rest 45s)
⚡ Finisher (For Time)
{{exercise:1471:inchworm}} - 1 set x AMRAP (as many reps as possible in 3 minutes)
🧘 Cool Down
{{exercise:1419:iron cross stretch}} - 1 set x 30s hold per side
{{exercise:1587:seated wide angle pose sequence}} - 1 set x 45s hold
{{exercise:1363:spine stretch}} - 1 set x 30s hold
Instructions
Perform all exercises with control and focus on core engagement throughout the workout. Prioritize proper form over speed or number of repetitions. Move smoothly from one exercise to the next with minimal rest between repetitions within a set.
Tips
Maintain a neutral spine during all core exercises to protect your back and maximize abdominal engagement.
For the walking lunges, ensure your front knee does not go past your toes. Engage your glutes to drive upward.
During the side bridge, keep your hips stacked and actively push through your bottom arm to lift your body.