Stronger 25 Day 9: 25-Minute Unilateral Core

Hi, I'm Lindsay Baumgren of NourishMove Love, and this is your 25 minute unilateral core workout. It's part of our stronger 25 program. If you want the full two week program, hit subscribe to our YouTube channel. All right, you guys, we are coming at you with day nine of stronger 25, and today is all about the core. I have the awesome Rachel with me. Hi. Because the core is such a versatile trunk and part of our body, we all need to do different levels. So Rachel's gonna offer some awesome modifications. You can follow along with Rachel for mods or. Or you can stick with me or take it at whatever level works for you. This is our very first ever unilateral core workout, which means single sided. So we're gonna hit the right side of the body for the first set, the left side of the body for the second set. We're gonna expose all those weaknesses and muscle imbalances you might have through balance core training. It looks like this. There are three circuits. Each circuit has three exercises. We go anti rotation, which means stability, trying to not have the core rotate, and then we go into rotation. We want the core to rotate, and then we go into a stability and rotation challenge. So it's going to be a really fun tri set of exercises that's going to challenge you in all planes of motion. We're going to go standing. We're going to go plank. We're going to go on our back. So you're going to get the entire core. No boring abs. No boring abs. No boring abs ever at nml. Never. All right, you guys, so let's get ourselves warmed up and we can jump to this workout. All you're going to need is one single dumbbell or no equipment at all for this workout. You can absolutely do it with just your body weight. Let's get started with a warmup. And we're just gonna go ahead, Take a big inhale. Reach up nice and tall. Exhale, baby. Back bend. Oh, get all that soreness out. Take the arms down. Let's do it one more time. Big inhale up. Exhale, baby. Back bend. Just take the arms down. Flap it out. I know my shoulders are sore from this week. Little tight. Little. Little tight and sore. So just flap it out. All right, we're gonna challenge your balance right away, Rachel. You can go into a staggered stance. I'm gonna go into a single leg, standing on my right leg, single leg, deadlift. I'm just gonna tap and reach. We're gonna get Those wobbles out, we're gonna get really grounded. You want a nice flat bottom shoe for this workout, or you could do it entirely barefoot, no shoe at all. Really grounding down through that foot. Working all those small stabilizing muscles in the ankles, the knees, the hips. Nice. One more right here. Now hold this position. Hold this hinge position. Clasp your hands, Pretend you have a dumbbell here, and just start swinging side to side. Oh, there you go. Little pendulum swing, Right? This is going to be anti rotation, so my core is stabilizing me as something is moving, trying not to rotate my core. Keep those hips square the ground for 3, 2, and 1. From here, step back to a lunge. Right foot forward, left foot back. Hold here. Clasp those hands like it's a dumbbell. Chop up. Lower control. Chop, lower. Control. So we're walking you through some of the moves you're going to be doing today. Imagine having a dumbbell in your hands, right? So you can get a little bit familiar with what you can expect. One more up and down. Nice. Now take it to the ground. Hinge, swing. Actually, let's just go right here. Let's just take the hands right here. We'll walk you through that move. You're just going to rotate and rotate. Nice. Let's just go rotate and rotate. We'll walk you through that really fun move when we get there. Yes. If you've done some of our other workouts, you know, I think it's our shoulder workout. Hinge, swing, and press. I have an awesome challenge for you on that move today. Nice. Come back up to standing. Switch it out. You're going to stand on your left leg. Right leg is going to float. Deadlift. Tap and reach. Tap and reach. There you go. You'll notice one side might be more wobbly than the other. Totally normal. That's why we're doing unilateral core training, so we can expose those weaknesses. You want to make sure both legs are equally as strong. Mine are not. Right now hinge over because of knee surgery. Clasp it. Here we go. Swing. And swing and swing. Nice work. Swing for four. Three, four, two, one. Step back. Find that lunge position. Here we go. Chop it up. Let's go. Chop, slow, lower. Chop. Slow, lower. Hup. Nice work. Slow, lower. 3, 2, 1. Nice work. Lower down to the ground. Find that lunge position. Hands are out. Let's go. Rotate. And rotate. Nice. Awesome job. Really thinking about keeping our ribs packed down towards our hips the entire time you're here. Nice, tight core and breathing from there. One more each way. Awesome work. Nice. From here. Go ahead, plant those hands on the ground. Let's just step back. Find a high plank position. That feels good. Let's go for those Spiderman. Step ins. Right foot, outside right hand. Nice. Left foot, outside left foot. I don't know. Hands and feet. Hands and feet. It's hard today. It's hard today. Nice. One more on the left. Now hold that right. Hold that right foot outside the right hand. Easy twist. That feels really good. Nice stretch. Drop those hips towards the ground. Awesome job. Take it down. Other side. Same thing. Nice little rotate. Awesome work, you guys. That feels really good. Okay, find that plank. Find that plank position. I'm going to drop to my forearms. We're going to make planks wrist friendly today. Let's just go alternating reaches in front of you. Reach. Reach in front for four, three. Take it to the side. And two, one. Take it to the side. To the side for four. Three, two. To the back, to the back. Reach behind you, behind you for four, three, two, and one. Open up. Side plank. Hold. Hold for three, two, one. Switch it out. Side plank, other way. Hold. Hold for 3, 2, 1. Take it to your back. Side. You're going to get plenty of planking in today's workout. You can take it at your pace. So I'm just going to let you skip through those planks. We're going to go through our backside. Dead bug right here. Opposite leg, opposite arm extends. Nice. This is a really great point in the workout to do a nice core check right here. Big inhale, belly expands. Exhale, pull it together. Imagine your fingers coming in like shoelaces. That's what your core is doing right there. Okay? Ribs are tucked down towards hips. Nice, stable base. And you're breathing from there. Breathing from that. Nice, stable base. Opposite leg and arm extend. The farther your legs and arms get away from your body during this workout, the harder it will challenge your core. Yes. Go. Three and two and one. Take right. Let's go. Left leg, left arm, overhead quarter. Get up. You're going to drive through the elbow and the heel to get you up. Roll back. Nice. Driving through. Left heel, right elbow up and back. Nice. One more on this side. Right there. And switch it out. Right knee bends. Right arm overhead. Left arm out. At a 45, lift up and lower. Driving through. Right heel, left elbow to get you up. Nice work. Awesome job. One more of these right here. Lift up. Lower with control. Legs are bent at 90 degrees. Lift your hips off the ground. Glute bridge. March, march and march. Pull those knees up. Yes. Keep those hips square and stable as you march. March, 4, 3, 2, and 1. Lower with control. That is your warmup. Is your core nice and warm, Rach? It's warm. Let's get into it. Let's get into this workout. It is all strength training. It is low impact, it's unilateral core, and it's going to be a challenge. So we're going to get into it right away. We're going to do our standing circuit. First, you have three exercises, starting with that single leg deadlift. That's going to challenge you. Single leg deadlift. Okay. It's 40 seconds on, 10 seconds off. So it's going to move fast. I'm going to show you your three moves. Single leg deadlift. We'll go right leg forward. Here we go. You're going to go like this. Option A, you can hold here. B, you're going to start to swing. That's move one. Okay. Like you did in the warm up. From there you go right back into that lunge position. You hold that lunge position. Each head of the dumbbell chop up, slow, lower, Chop slow, lower. From there you drop down to the knee. We go hinge, swing, press. Other hand comes up to meet it. Slow, slow, slow, slow, slow. Hold here. Rotate center hinge, swing, press. Slow, slow, slow, slow, slow. Rotate center. Those are your moves. Are you excited, Rach? I'm excited. These are like new moves. I feel like I'm excited. Five new moves. Yes. Got to keep you coming back and keep you interested. That's what we're here for. Yes. All right. I'm standing on my right leg. Left leg is going to float. 40 seconds on, 10 seconds off. It's going to move fast. You're there in 3, 2, 1. Get yourself set up first. Get those hips square to the ground. Soft bend in that knee option. You can just start with a little baby swing. Ok. Smaller the swing. Right. Last movement. This is your anti rotation movement. I want to keep that core really stable as this weight is pulling me side to side. Whoo. There's one tap. Oh, we gotta count the taps. Count the taps. You know what? We do have a new tap. Gotta add push ups at the end of this workout for every tap. Keep that knee stable and strong. Can you make that swing a little bit bigger? 10 more seconds, guys. Can you make the swing a hair bigger? Come on, hang in it. 10 seconds. Try and keep those hips stable anti rotation. I'm not trying to move here. Trying to be stable for three, two, and One. I'm trying not to tap. All right, here we go. From there, you are going right into lunge and chop. Lunge and chop. Find that low lunge position. You're going to chop up over your right shoulder in three, two. Let's go. Feet are on train tracks. Nice, stable base. Chop up slow, lower. Chop up slow, lower. So you're holding a lunge. Nice. Right here. Chop, slow, lower. Make sure those feet are on train tracks, not on a tightrope. You want a nice, stable base. It's power up, control, down. Nice. Power up, control, down, control. So this is your rotation movement. We had anti rotate, rotate nice. Then we're gonna go into a nice, fun challenge for move number three. It's a fun new one, I have to say, probably my favorite. 3, 2, 1. Relax. Drop that back knee to the ground right here. Find a nice, comfortable position. I have baby knees. I'm gonna come onto a pad. It just feels better for me. Put a towel down. There you go. Rage. Here we go. Hinge, swing. Three, two. Let's go. Hinge, swing, Press. Slow, slow, slow, slow, slow, slow, slow. Hold. Rotate. Center hinge, swing, hinge, swing, push. Meet it. Control, control, control. Rotate, center. Hello, core control. In a fun new pattern right here, guys. Rotate, rotate, rotate. Center, hinge, swing, drive. Slow, slow, slow, slow, slow. How slow can you go? Hold it midline. Rotate center. 10 seconds here. 10 seconds here. Up. Control, control, control. There it is. Five, four, three. We're gonna get through. One more push. And slow. Lower. Nice work, you guys. Those are your three moves. We're moving on. Switching legs already. Feel that glute fired up on the outside. Glutes are definitely part of your core, guys. Standing on left leg. Standing on my left leg. Right leg is gonna float back. Pendulum swing in 3, 2. Get yourself set up. Nice, stable base here. Soften in that knee. Start with that baby swing. Oh, man. I'm off to one tap. No good. Find that focal point on the floor. Nice. I like thinking of it as rotation. Anti rotation. Like, that's a really helpful way for me to. Right. This is anti rotation. My core is really stabilizing me. It's not trying to rotate. And then we're going into rotation with that chop. It's trying to mimic what your core does for you, right? It stabilizes you. It rotates with you. Flexion, extension. Okay, Nice work, guys. Woo. Keep those hips square and stable to the ground. I don't want to look up at the clock because I'm going to lose my focal point. Five, four, there's my tap. Three, two, and one. Every time I got to look at the clock, I tap. All right, Find that lunge position. Chop it. So now we go rotation, low lunge. Chop. You're there in three, two. Let's go. Get low. Hold that lunge. Train tracks. Chop up. Slow. Lower. Chop slow. Controlled Up. Control it. Down. Nice work. Boom. Nice big move. Everyone says lunges after leg day, Lindsay. Right? Come on. Yes, you can. Stronger with each workout. That's what you're getting. Let's go. Halfway. 20 seconds here. Nice work. Down. Hup. Slow, lower. Power. Slow. 10 seconds here. 10 seconds here. Yes, you can. Stay with it. Up. It's 5, 4, 3, 2, and 1. You're dropping that back knee to the ground. Grab a towel, a pad, a pillow, whatever you need. If you need got baby knees. Here we go. Hinge, swing. Dumbbell. Right hand hinge. Three, two. Let's go. Hinge, swing, press. Left hand meets it. Slow, slow, slow, slow, slow. Rotate. Left center. Hinge, swing, push. Slow, slow, slow, slow, slow. Rotate. There it is. Hinge, swing. It's a big complex move, guys. Slow, slow, slow, slow, slow. Get those arms as straight as you can. Hinge, swing. Push that. Rotate. Might look a little bit different for everyone, how far you can get, right? Nice work. Push. Slow. 10 seconds here. Nice. We're gonna get through two more. That's one. Let's go. Finish. Nice. Push. Slow. Lower. Slow, slow, slow, slow. Rotate. Center. You're out. That's circuit one. Grab some water. Nice work. All right. That was air. That was air. That was our standing sequence. Okay, now we're gonna get into the sequence everybody showed up for today. The plank sequence. I know you love a good plank. And hey, this is a wrist friendly plank sequence. We're going to do the entire thing from our forearms, guys. Entire thing from our forearms. I'm going to grab a weight. I'm going to go heavy here. I'm going to use my 20 pound weight. Rachel's going to do this without a weight. I'm taking my weight and placing it on my sweat towel. I'm going to find a nice forearm plank here. Doesn't matter. We're going to do the other side next time. So it doesn't matter which side you do. Placing my hand right here. I'm going to push that weight forward to the side and back. Okay, this is your anti rotation movement from there. I better pull my lighter weight close to me. You're going to go into rotation. So you're going to take that weight over Here, side plank. Rotate and open. Get that weight across the body. Rotate and open. Ok, that's move two. Move three. Both forearms are on the ground. Windshield wiper. I'm going to take this leg now. Go. Cross body, center kick back, cross center kick. That's your fun rotation challenge? Yes. It's gonna be fun. Say yes, I can. Okay, if I told you how many seconds you had to plank for when I was counting this out? You don't wanna know. I'll tell you at the end. I'll tell you at the end. Okay. If you're with Rachel, you're tapping. If you're with me, you're sliding that weight. Get on your forearms. You're there in three, two. Let's go. Push that weight forward. Push it to the side. Push it behind you. This is anti rotation. Moving away. Forward. Farther. You extend it harder. It's gonna be side behind me. Pull it back up. Push forward. Come on. To the side. Yes, you can. And back. Slow, controlled movements, guys. Forward, side, back. Nice work, team. Come on. 10 seconds. You can. Side. Slow, controlled back. Hips are square. Come on. Pull up on those kneecaps. Push back on those heels. Three, two, you're out. Nice work. Swapping out for the lighter weight. Okay, I'm gonna go on my forearm. I'm gonna bring this weight all the way across my body. Opening to a side plank, dumbbell is totally optional. 3, 2, let's go. Open to side plank option. Take that weight with you. Hold for 3, 2, 1. Bring it back under, tap the weight all the way across the body, then pull it back through. This is your rotation. Rotation. So we did anti rotation. Now we're doing rotation. There it is. Hold for three, two, one. Here we go. Bring it back. Tap, open it up and hold. Hold for 3, 2, 1. Nice work. Tap it. Come on. Yes, you can. Open and hold for three, two, one. Rotate. Here we go. 10 seconds, guys. 10 seconds. Hold for three, two. You're gonna give me one more tap. Open. Recover. No, wait for the last one. No, wait. Both fore are on the ground. Yes. Okay, this outside leg, whatever arm you were using, this leg's gonna pull through windshield wiper style. You're there in three. Rachel has an awesome bird dog modification. Two. Let's go. So I'm going cross body center, straight back, cross center back, cross center. So this is stability and rotation. Yes. Cross center back. Nice work. Cross center back. I made this wrist friendly for you guys, too. Yes. Come on, you can. You're so stinking strong right here. Yes, you can say Yes, I can. Right here. Final 10, 9, 8. You got it. 7. Stay with it. 6, 5, 4, 3, 2, and 1. Recover. Sit back. Quick stretch. Big inhale, big exhale. You ready to do it on the other side? Yes, you are. I'm bringing my weights over here. Okay, we're gonna switch sides now. I'm going other forearm on the ground. Okay, now push this weight over here so I don't get it. Here we go. Other arm pushes out away from you. Shoulders. Come on, shoulders. We go in three, two. Let's go. Push out. Back, side, back. Behind you. Nice. So Rachel's just doing that same thing with a tap anti rotation. Nice, stable core. Hips are square to the ground. Up, side, back. And I'm cleaning my floors. It's a bonus workout today. Bonus. Two for one, we call it. Nice work back. 10 seconds, team. 10 seconds here. Let's go. 5, 4, 4, 3, 2, and 1. Rest. It's where the holy bananas start to come out. All right, Rotating, rotating. Grab that lighter weight if you need it. Here we go. Rotate in three, two. Let's go. And bring that weight across my body. I pull it through to side plank. Hold for three, two, one. Nice. Trying to keep this shoulder stacked over this elbow open and hold for 3, 2, 1. Our tendency as we fatigue and plank is to push our weight backwards. Keep those shoulders stacked over the elbows. Okay? Pull up on your kneecaps. Push back on your heels. Nice. Right there. Pull the shoulder blades apart. You got it. Nice work, team. Shoulders are packed down. What would it look like If I said 10 more seconds here? Nice, strong arm. Nice, strong core. You got it. Five, four. Hold for three, two. You're out. No, wait. No, wait. Last move. Leg. Windshield wiper. Yes. Windshield wiper. Shield wiper. Cross body, center. Kick it back. It's your final move in core Rage. Final move in core. Let's go, team. You're there in three, two. Let's go. Cross, center, float. Cross, center, float. You're on your backside. First circuit number three. Say, yes, you can. Come on. Yes, I can. So strong. That's what you are. The beautiful thing is you can always come back to this workout and do it again. Get stronger in this challenging, challenging plank sequence. You got it. Hang with me. Come on. What would it look like If I said 10 more seconds? Yes, you could. Hang in it. Final 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2, 1. I hope an instructor bouncing if I ever heard. I said 10 seconds, and then I kept talking. Then I counted down from 10, and I was like, oh, the clunyard. The clock was actually at three seconds. So a little bonus round for you. All right, good news. You're on your backside for the final circuit. Yes, you're on your back for the final circuit. So you can go a little bit lighter, choose a weight. Whatever you feel like is going to challenge you today. Your first move, single sided. Again, we'll go all on one side. It doesn't matter which side. You're going to do both. Rachel's going to go without a weight. It is a single sided dead bug. So I'm going to take the weight in this hand. Legs come up closer. My knees are to my chest. Easier, farther, harder. Opposite arm and leg extend. Hold for three, two, one. Bring it back in. You're holding. Extension on a three count. Okay, that's your anti rotation. Rotation. We go back to that quarter. Get up. Bent knee, bent arm. Other arm at 45 degrees. Lift up. You option. Go here. Option. Give me a hip lift at the top. Lower with control. Come back down. That's move two. Move three. I'm going to take this weight. I'm going to go this way. Kind of come into that glute bridge. Let's go with just the leg that was bent is going to move. So it's going to march and pull. Tap, pull, tap, pull. Those are your three moves. Okay, those are my three moves. Let's start in anti rotation. Dead bug. Everyone loves a good dead bug. Big. Inhale, exhale. Core comes together like shoelaces. Bring those legs up to 90 degrees. Get them where you want them cords turned on. Make those knees away from the body. Make it hard. We go in 3, 2. So opposite arm extend. Hold, hold for 3, 2, 1. Pull it back together. Nice work. Inhale, lower. Hold, 2, 3. Exhale, pull together. Inhale, lower. Hold, hold for 3, 2, one. Pull together. I should mention when you're holding, you are not holding your breath. You are breathing through this right here. Exhale, inhale down. Breathe for three, two, one. Exhale. Pull it together. Nice work. Hold. Hold for three, two, one. Trying to think about how stable you can keep these hips. How stable you can keep those strong shoulders. Upper body. Yes. You're gonna give me one more hold and you're out. Take it down and hold for 3, 2, 1. Nice. Now right here. Bending the same knee as the weight is in the hand. Other arm comes out to 45 degree. I'm driving through this left he heel, right elbow in three, two. Let's go. Drive through the heel. Elbow. Hold here. Lift the hips if you want. Lower with control. Lower back down with control. Lift up. Nice. Eyes are on my dumbbell. Eyes are on my weight. Lower with control. Nice work. Exhale up. Lift the hips. Lower with control. Lower down. This is my rotation. I'm coming across my midline here with a whole lot of control, stability. Coming across that midline. Getting myself up out of bed every single day like you do. Come on. 10 more seconds. Lift up. Eyes on weight hook. Shoulders packed down, elbow locked out. Right here. Three, two, one. Nice work. Let's go. March it. I'm gonna grab a little bit of a heavier weight for this glute bridge march. Right here, we're marching just this leg. Same leg that was bent is moving in three, two. Lift your hips. Hold and squeeze. Squeeze. Lower the weight as I pull together. Knee comes up. Tap, pull, tap, pull. Lats are turned on, core is turned on. Right? Did you know my core is actually over 29 muscles from my shoulders to my pelvis? That's what you're working right here. Shoulders to pelvis pull. Inhale, exhale, pull. Inhale, exhale, Pull. Don't let those ribs flare up. That weight goes overhead. Ribs to hips. Come on. Yes, you can. So much stability through that opposite right leg. Pull for three, two, and one. Lower with control. Same thing. Other side, Rach. Same thing. Other side. Here we go. Dead bug extension. Dumbbell. Other hand, single sided, dead bug in three, two. Let's go. Opposite arm, opposite leg. Kick out and hold for 3, 2, 1. Exhale. Pull it back together. Remember, you're breathing at the bottom, at the hold. 3, 2, 1. Nice work. Awesome job. Want to make it harder? Get this knee a little bit farther from the body. Hold for three, two. Pull it together. Inhale, lower. Breathe, breathe, breathe. You can always put your hand on your core. Nice work. If you want a little bit of mind muscle connection, if that helps you out. Right there. Nice work. You could also place it on your hips. Make sure my hip isn't moving as this leg extends. Nice work. Come on, come on. Yes, you can. Right here for 3, 2, 1. Nice work. Right arm, right knee bent or right knee bent? Right arm locked out. Other leg out. Arm at 45 degree. Let's go. Drive through your right heel, left elbow in three, two. Let's go. Quarter. Get up. Lift the hip lower with control. Come back down. Right there. Eyes are on your weight. Lift up. Lift the hips. Take it down lower with control. Crossing that midline right there. Up. Nice work. Awesome job. Driving through that heel, driving through that elbow, lifting the hips control. You got it. Strength training, right, is taking your body through that full range of motion. Solid control the entire time. Lift, lift, up, take it down. Progressive overload. Everyone thinks we should train the abs. Let's talk about training the abs in the next one. Three, two, and one. Lower with control. Awesome job. Single sided glute bridge march option to add that overhead pull. Okay. Find your glute bridge, lifting just your right leg in three, two. Let's go. Lower and pull. Lower and pull. Right here. Yes. A lot of people go through those 10 minute ab workouts, which. Right. You can add on to a workout if it makes you feel good. If you want to do them, I'm all for it, but I love really focusing on the core at least once a week. Your abs, your core are just like any other muscle group, right? They're like your legs, your arms. You give them a full day devoted to them and you train them like you would any other muscle group. You add weights through that range of motion as you get stronger. It's progressive. I think a lot of people don't think about strength training your abs. Right? Like 3, 2, 1. We treat them as if they're like this different muscle group. They're really the same muscles as your legs and your arms. Right? There we go. Cheers, Ray. Cheers. Crushed it. That's your core day. And because it's core day, we only. We're gonna add. Should we add on the bonus move? Let's do it. Why not? I told Rachel, I said if there's time. We really don't have time. I'll be honest, we're out of time. But this is my favorite, favorite move from our strong 20 sequence. And I'm bringing it back. We love it. We love it. So we're bringing it back. It's one minute, one minute of work. It's the alternating snatch to overhead march. Okay, so I'm going to go like this. I'm going to snatch it up, march, march, load, switch it. Rachel's got your awesome modification. Snatch and march. We haven't done any overhead marches in this core day, so let's do it right. One minute of work. One minute of work. One snatch or goblet pull into two overhead marches. This is it. Finish off core. We go in three, two. Let's go. Bring it up. So stronger 25 was meant to build off strong 20, right? This is my favorite move from our core day in strong 20. Pull up, load control down. Get it up. Big snatch. Powerful move. Nice. Right here. Bringing it back. Because I Loved it. I think you guys did too. It's one of our most popular workouts in that strong 20 program. Load. Control. Big, powerful move up. Boom. Boom. Load. Nice work. You're halfway, guys. 30 seconds left. Boom. This is it. Finish off your core day nice and strong right here. You got it. Down control. Let's go. Boom. We love a good overhead march, don't we? Make sure that elbow's locked out. Shoulders packed down. Nice work, team. Come on, keep moving. Boom. You're in the final. 10, 9, 8. You got this. 7. Stay with it. 6. 5. 4, 3, 2, and 1. Weights are down. Core is fired up. Awesome job, Rach. So stinking proud of you guys. Let's take it back down to the mat for a quick stretch session. Okay? Find that tabletop position. Little cat cow. Spinal rotation. Drop the belly. Arch the spine. Nice. Reverse it. Spine up towards the ceiling. Tuck the chin to the chest. Nice. Bring it back to neutral. Kick out your right leg. Big inhale up. Exhale. Thread the needle right. Stretch out those shoulders from those planks. Stretch out those inner thighs. Nice. Nice spinal rotation here for that core. Awesome job. So proud of you guys. This was a true core strength. Workout 1 I'd love to see you come back to. Nice work. Same thing. Other side. Kick it out. Inhale up. Thread that needle. Come back to and continually challenge yourself to get stronger in that plank sequence. Maybe to go heavier in the weight on those quarter. Get ups in the dead bugs. Add weight. If you didn't add weight, a great way to progressively load and train that core. Rachel, you could go to bird dog, or you could go to stick with Cat Cow. I'm going to lower to my belly. For those that can find a nice little mini cobra, hang out here. Roll the shoulders down and back. Open up the front side of my body. Open up the front side of my core. Stretch through that low back. So proud of you guys. Nice work. From here, go ahead, push up and back. Find a child's pose. Just big inhale, big exhale. Nice wide leg. Let those armpits fall to the ground. Release the tongue from the roof of the mouth. You crushed it. Day nine, stronger 25 in the books. We're gonna see you back on this mat for day 10, because trust me, it's just pure fire, and you're gonna want to come back for it. Have a great day. Nice. We're crushing that unilateral core workout. If you loved it, hit subscribe to our YouTube channel. You can find day 10 of stronger 25. Loaded right here. Or find the entire two week program in this playlist right here. Have a great day.