1d • 4 for the Core
MODIFICATIONS = SMART TRAINING (NOT FALLING BEHIND)
Quick reminder for everyone in here: If something doesn’t feel right… you don’t push through it.. you adjust it. The goal is not to do every movement perfectly. The goal is to train your core correctly and consistently.
If you need alternatives, here are some swaps:
Instead of crunches / sit-ups:
✔️ Heel taps
✔️ Dead bugs (modified)
✔️ Pelvic tilts
Instead of planks:
✔️ 90/90 heel taps or holds
✔️ Quadruped holds (hands + knees)
✔️ Glute bridge holds
Instead of leg raises / flutter kicks:
✔️ Bent knee raises
✔️ Toe taps
✔️ Heel slides
Instead of twists (Russian twists, etc.):
✔️ Bird dogs
✔️ Pallof press (if you have bands)
✔️ Slow controlled core holds
Lowering the range of motion is a WIN.
You do NOT need to:
❌ Go all the way down
❌ Move fast
❌ Force reps
You SHOULD:
✔️ Move slow
✔️ Stay controlled
✔️ Keep your core engaged
Do what you can do well. That’s what builds strength. That’s what creates results. That’s what keeps you consistent. This is your program.. meet yourself where you’re at and execute. 🔥
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MODIFICATIONS = SMART TRAINING (NOT FALLING BEHIND)
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