ナサニエル・コールマンのインスタグラム(nathaniel.coleman) - 1月18日 16時54分

PC: @austintuckermedia

Alright friends, Im trying a new thing. This Thursday, 8pm MST, Ill be Instagram livestreaming session 1 of #CoreWithColeman. Many have seen, some have tried, few have completed--Texas Core! Over the coming weeks Ill be working towards my goal of completing the full 40 minute workout. I know Im not there now, so session 1 will be relatively easy. Each subsequent week will increase a notch in difficulty until we complete Texas Core or it turns out to be literally impossible! Tune in, follow along, and get stronger with me? @prana @petzl_official @fiveten_official @whitepineathletics

For those who don't know what Texas Core is, here is the full workout. Ill be going over every exercise this Thursday so dont worry if youve never heard of an exercise.

Workout sequence:
Circuit, rest
Plank set A, rest
Reverse order circuit, rest
Plank set A, rest
Random order circuit, rest
Plank set B, rest
Supermans, rest
Final planks * rest time should be between 2-5 minutes, tailored to maximize ability to complete exercises.

Circuit:
30 seconds - Bicycles
10 seconds - Six inches
30 seconds - Penguins
10 seconds -  Toe touches
30 seconds - Box Knees
10 seconds - Flutter Kicks
30 seconds - V-ups( with twist)
10 seconds - Toe touches
30 seconds - Core rotations
10 seconds - Six inches
30 seconds - Rowboats

Plank Set A:
20 seconds - forearm plank
10 seconds - side plank
7 second - reach through
3 second side plank
Repeat side planks/reaches on other side

Plank Set B:
15 seconds - regular plank
15 seconds - right arm reach
15 seconds - left arm reach
15 seconds - left leg reach
15 seconds - right leg reach
15 seconds - regular plank

5 seconds - side plank
5 seconds - reach through
5 seconds - pulsing reach through
Repeat side planks twice more same side
20 seconds - mountain climbers
Repeat side planks, switch sides

Supermans:
I's Y's T's A's Swimmers:
20 seconds each

Final planks:
10 seconds - regular plank
20 seconds - right arm/left leg reach
20 seconds - left arm/right leg reach
10 seconds - right arm/left leg reach
10 seconds - left arm/right leg reach
30 seconds - regular plank

DONE!

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