10/10 Pull Through Planks (you can go pretty heavy with these or use a sandbag)
15 Jump Squats
Planking and Squatting are two of the simplest exercises that yield great results. Two of my all time favorites for sure. A plank is a great way to see gains quickly. If you plank everyday, you should be able to double your time by the end of the week – maybe even sooner! It’s the scenario for ‘shrink wrapping’ your spine and getting all your core muscles involved – even your glutes.
Of course squats are a movement we were designed for. We squat to sit, to pick things up, to go to the bathroom… It’s actually much better for you to sit in a deep squat rather than in a chair (especially when going to the bathroom). With proper mobility through your hips and back, it’s the safest way to sit. When we settle our toosh on a chair, we are adding up to 11x the pressure on our spine than what there should be. Once you master the squat, add power!