This workout is full body, but I want the focus to be on core and pelvic floor. Each of these moves requires you engaging the core and pelvic floor, having the Core 4 work synergistically. With engaging the deep core (TVA), you want to exhale and bring the pelvic floor muscles together, and lift up. Remember the analogy of the blueberry. Bring your stomach slightly in and lift UPWARDS. Focus on holding that core engagement throughout the entire rep. Inhale and breathe INTO your back, ribs, and belly (360 breathing) to fully release.

Equipment: pillow/small ball, stability ball, long band, set of dumbbells
SS 1: 3x
- 6 (each arm) squat to single arm thrusters
- 10 kneeling squat to ball/pillow squeeze (exhale and engage deep core, press up onto your knees and squeeze the pillow/ball; inhale and release core engagement as you return down)
SS 2: 3x
- 10-12 hip thrust to skullcrushers
- 10-15 reverse table tops (exhale and engage deep core, press up; inhale and release on the way down)
SS 3: 3x
- 10-12 RDL to bent over rows
- 10 (each leg) kneeling glute raises (keep deep core engaged throughout all reps; let out a small exhale with each lift while maintaining core engagement)
SS 4: 3x
- 20 seated stability ball marches (try for overhead hold for more of a challenge)
- 16- 20 alternating reverse plank knee tucks (exhale and engage deep core; keep hips lifted and core engaged throughout all reps)