3X Method – Workout Descriptions

Core

Beginner Russian Twist

  • Sit on the floor with knees bent, feet and knees together, heels pressed to floor, and toes pointed upward.
  • Clasp the hands together and place in front of the stomach.
  • Lean back until the abdominals “are tensed.” (If you don’t feel the abs tense, you might need to adjust your angle.)
  • Begin by rotating the torso (shoulders and chest) to the right as far as possible. Focus on rotating the entire upper body, not just the arms, allowing the head to track behind the arms and shoulders. Pause at the farthest point of rotation and then return to the center. Keep abs tensed for entire movement.
  • Next rotate to the left, following the same guidelines. Return to the starting position and repeat to the right.
  • Repeat. Perform number of reps per workout.

Advanced Russian Twist

• Is the same exact movement with the exception that you will have your feet lifted off the ground balancing on our seat.

Hip Thrust

  • Lie flat on your back with your hands palms-down underneath your glutes to cradle your pelvis during the movement.
  • Your upper back, arms, and hands will be all that is in contact with the floor throughout
  • Keeping your legs stiff and straight, raise them up off the floor until vertical. Brace abdominals. They will remain tense for the entire exercise.
  • Thrust your legs upward/lower torso up as though trying to put footprints on the ceiling. 
  • Keep your legs slightly bent throughout the movement
  • Lower your legs and lower body until your lower back is about to touch the floor and then extend back up and repeat upwards movement with lower torso.

Hip Bridge

  • Assume a starting bridge position with your shoulders and head on the ground and with positioned on stability ball or some kind of elevated surface. 
  • Your hips and knees will be below your feet in the starting position shoulders should be flat on ground.  
  • Slowly push hips toward ceiling until the knees over even with ankles.  
  • Lower hips towards ground until they are back below knees and feet.

Flutter Kicks

  • Lay flat on your back on a mat with your arms by your sides and your palms down. 
  • Extend your legs fully with a slight bend in your knees. 
  • Lift your heels about 6 inches off the floor. 
  • Make small, rapid up and down scissor-like motions with your legs. 
  • Focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

Side Wiggle

  • Secure band to wall, door jam or any object that is secure.
  • Ly flat on back with arms at side head and both band handles in one hand with palm facing in.
  • Contract abdominal muscles on right crunching side and bring lower torso sideways and down towards your lower torso which is stationary. 
  • As you crunch make sure to keep back straight and against the ground as you contract abdominal muscles.
  • Once you have completed all the reps on one side simply switch band to other hand/side and repeat process. Make sure to keep back straight without rolling back forward.

One Leg Band Crunch (can also be done without the band)

  • Secure band to wall, door jam or any object that is secure.
  • Ly flat on back with arm straight in front of you towards your knees which are bent with feet flat on floor.
  • Raise left leg up in the air and with knee slightly bent and calf almost parallel with the floor.
  • Keep arms straight with tension in bands consistent and do number of crunches directed by workout.
  • Lower left leg, raise the right and repeat.