PRIMARY FOCUS: BUILDING STRENGTH AND ENDURANCE IN THE RECTUS ABDOMINIS AND HIP FLEXORS THROUGH CONTROLLED, LOADED SPINAL FLEXION AND LOWER LIMB MOVEMENT.

WARM UP: Only if completing this workout on it's own. If you're adding this to the end of a workout as a finisher there is no need to complete the warm up.
COMPLETE THIS WORKOUT AS A CIRCUIT:
WEIGHTED CHEST LIFT PULSE: 1 x 12
SCISSOR KICKS: 1 x 12 (1 rep = 1 single side kick. 12 reps = six each side).
WEIGHTED CHEST LIFT + STRAIGHT LEG SWEEP: 1 x 12
REST 30 - 45 SECONDS (increase rest time to 60 seconds if you become so fatigued that your form is compromised).
REPEAT x 3
SUPINE CORE FINISHER
COOL DOWN

NOTES: Ensure that you maintain an imprint of your lower spine into the mat for the entire duration of each exercise. Your spine should never arch off the mat during supine core work. Use your exhale breath to power your movement. Do not push through lower back pain.