CORE SYNC (14 min)
Structure - 10 minutes Snack Size, can repeat 1-3 times
Focus - 3D Core & Spinal Integrity
Equipment - Yoga Mat
Sweat Level - 1/3

CORE SYNC (15 min)
Structure - 1-2 rounds, 5 exercises, 2 min per exercise
Focus - 3D Core & Hip Conditioning
Equipment - Yoga Mat
Sweat Level - 1/3

CORE LAB (45 min)
Structure - 3 Rounds: 6 Exercises x 90s Per Exercise
Focus - Core Versatility & Spinal Integrity
Equipment - Yoga Mat
Sweat Level - 2/3

CORE SYNC for Runners (10 min)
Structure - 10 minute Sequence for Runners, 5 exercises, 2:00 per exercise. Repeat 1-2 times.
Focus - Run Specific
Equipment - Yoga Mat
Sweat Level - 1/3

TOP 10 ABS DEMO (2 min)
1. Runners bicycle
2. X sit ups
3. Side Jackknifes
4. Hollow Leg Drops
5. Draw Bridges
6. Knee to elbow combos
7. Hip dips
8. Hip rock and twist thrust
9. Knee Circles
10. Elbow to knees > Deadbug > Hollow

TOP 5 CORE FOR RUNNERS (60s)
1. Bird Dog
2. Starfish Pretzel
3. Leg Lifts
4. Zebra Press
5. Slow Segmental Sit up and Leg Raise

CORE EXERCISE SHOWCASE (4:30 min)
A choose your own journey sampler. Feel free to consult Julian on the best course of action with regards to personal programming and exercise selection.
1. Glute Bridge w Spinal Segmentation Lower (0:15)
2. Bird dog (0:44)
3. Locust w External Rotations (1:02)
4. Tummy Vacuums (1:30)
5. Low Plank Pike (1:50)
6. High Plank Pike (2:10)
7. Kneeling Plank to Squat (2:27)
8. Kneeling Slo-mo Side Plank lifts (2:45)
9. Slo-mo Side Plank Lifts (2:58)
10. Bicycle Crunches (3:10)
11. Supine Lower Abdominal activation and Pelvic Tilt (3:30)
12. Kneeling Folds (3:50)
13. Founder Pose (4:15)

3D HIP CON DEMO (1 min)
A showcase of Hip Conditioning exercises specifically for runners. (Pause and start video as you please).