FIT TO THE CORE
FIT TO THE CORE- Silver Surfer & PT
Playlist: Fit & Happy
Seated cat/cow
Add arms
Shoulder shrug up/down
W>v arms
Clasp hands, extend arm, scoop row side to side
Knee lifts
Arm reaches
Knee/opposite arm reach
Combo
Knee lift/kick
Add arm reach for toes
Row pull backs
Flex toes to shins
Heel lifts
Combo
W/band scoop row side
Add hinge back at hips
Presses with band
Add knee lift
Leg extension
Leg extension heel out, toe in
Add low row pull in as leg goes out
:|| Other side
With band sweep to side up & over
Heel lifts
Add bicycle arms
Bicycle arms hi/low
With band wipe the table
Lat pulls
Add kicks
:|| 2Nd round
Face side/legs off
Leg reach diagonal
Add same arm reaches
Add opposite arm reaches
:|| Other side
Combo both sides
Add press with band :|| both legs
Press jacks
Rotate knee to elbow seated crunch
Extended arm crunches
Face front with band
Palms down curls
Palms up w>v
Reverse flies
Hinge forward/back
Single arm stretch across the body
Tricep stretch
Chest opener
Seated child’s pose
To access CardioWave playlists on your device, search for “spotify:user:glidefit” in the spotify app search bar