Trainer: Colleen Speck

O.N.E. BodyWorks

1. Engaging the core. Tuck belly button into back (pull 12 o’clock into the floor) *
Press back flat against floor. Hold
(12 o’clock is your belly button, 6 o’clock is your pubic bone)

1. Engage core. Rock slowly from 12 to 6 o’clock. Hold in each end position for 10
secs

2. Lie on back, engage core. Bend both legs. Place a piece of paper under one foot.
Maintain your core while sliding one foot until it is straight. Go only as far as
your back will let you and then return to the beginning position. Repeat with other
leg.

3. Lie on back, engage core. 1 leg straight one leg bent. Lift straight leg off of the
floor. Maintain strong core. 10X each leg.

4. Bridge – lie on back, engage core. Bend both legs. Keep feet together.
Lift body off of the ground using Abdominals and buttocks. Hold until the form
breaks.

5. Leg Drops – Lie on back, engage core. Bend knees and lift up off of the ground.
Drop feet toward floor. Drop legs until you feel your back is starting to arch and
then slowly return to the starting position. Repeat.

6. Lie on your stomach- feet together. Engage core.

A. lift chest off of the ground without using your hands or arms. Hold
B. lift legs off of the ground. Squeeze buttocks keeping all muscles tight.
c. lift both chest and legs off of the floor.