DAY 28 No Music, Only Beeps | Glutes & Deep Core скачать в хорошем качестве

DAY 28 No Music, Only Beeps | Glutes & Deep Core

Music Version    • DAY 28 | CORE FOUNDATIONS - STABILITY & EN...   ACCRUE Playlist    • ACCRUE+: Build Muscle. Build Capacity. 6 W...   Day 28 is a focused core stability and endurance session designed to strengthen the deep abdominal muscles, hips, and glutes while improving control, balance, and postural support. This workout emphasizes slow, deliberate movement and sustained tension rather than intensity or speed. The format uses double sets and short rest periods to build muscular endurance and stability across the trunk and hips—key components for injury prevention, efficient movement, and long-term strength progression. Workout Structure (32 Minutes Total) • Warm-Up (3 min): Core and glute activation to prepare stabilizing muscles and improve mind–muscle connection • Workout (26 min): Core muscle endurance and stability work using controlled, time-based sets • Cool Down (2.5 min): Gentle stretching to release tension and restore mobility Equipment Needed • Glute band Workout Format • 40 seconds work / 20 seconds rest • Each exercise performed twice • Focus on control, breathing, and maintaining stable positioning Exercises (Each 2x): 1. Clam Shells 2. Crunches 3. Side-Lying Leg Abduction 4. Side Plank Hold 5. Hamstring Bridge 6. Bicycles 7. Bridge March 8. Reverse Crunch 9. Leg Lowers 10. Fire Hydrants 11. Donkey Kicks 12. T-Planks This session reinforces the role of the core as a stabilizer rather than a mover, supporting better strength transfer, posture, and movement quality across all training days. Move slowly, stay controlled, and prioritize tension over range of motion when fatigue sets in. A steady, intentional finish to build resilience from the inside out. DISCLAIMER: As a NASM-Certified Personal Trainer, I want to note that this workout is for educational and informational purposes only. Please consult with a qualified healthcare professional before beginning any exercise program. Perform all exercises at your own risk and modify as needed for your body and fitness level.