CrossFit Modern – CrossFit
Iron Core Guru
Iron Core Guru is an author program that combines joint mobilization, glutes and core activation, and postural work to support spine health and ease joint and back pain. This set of controlled movements promotes stability and balance, guided by intentional breathing for effective rehabilitation and injury prevention. Perfect for prepping the body with a strong, pain-free foundation.
We are learning how to move our body in the most ergonomic and healthiest way building the foundation for pain free motions by using a variety of activation and corrective exercises.
A: Mobility (Checkmark)
5-8 Cat Cow
10 Shoulder Dips
10 Shoulder Rotations
5/side T-4 Rotation kneeling
5/side Foam Roller Rolls out
10 Banded Foam Roller Rolls out
5/side T-4 Rotation lying
5 Child Pose+Sides
5/leg Adductor Activation
10/leg Hip Flexor Activation
20 90/90 or Shin Box
5/side T-4 Rotation in Lunge
20 sec/side Warrior Pose
5-8 kneeling Thoracic Mobilization w/Bench
5/arm Single Arm Thoracic Mobilization w/Bench
20 T-4 Rotation standing
B: Shoulder Activation (Checkmark)
Kneeling w/red or purple Band:
10 Presses
10 90/90 Rotations
Over the Wall:
10 Ext Rotat
10/10/10 Straight Arms 3 Levels
10/side Diagonals
10/arm 90/90
Engaging Core:
10/side Stir the Pot
10 Raises of the Wall
10/side Bear Crawl Rocks
C: Big 3 by McGil (Checkmark)
5/side Curl Up + Variation Arm over Head
20/side Side Bridge/Side Star Plank
5-10/side Bird Dog + Variation Palm in Fist/draw a Square/10 sec Pause
10 Crocodile Breathing w/Weight
D: Glutes Activation (Checkmark)
W/Band below (harder) or above (lighter) the Knees:
10 Hip Bridges
10 Knee Opennings
10 Horizontal Squat
10/side kneeling Firehydrant
10/side Ultimate Side Plank (Clamshell)
STANDING W/PVC B/D Lats
10/side Side Steps
10/back/forth Monster Walk
10/side Standing Firehydrant
10 Air Squats/Squats to Bench Tap w/3 Level of Spine Control
ADDUCTORS:
3 sets of Copenhagen Plank w/Progressions:
10 sec/side Hold
10/side Knee2Knee
10/side Runner
E: Core Activation (Checkmark)
10+10 Weighted Dead Bug
20 sec 3 Month Baby Plank + 10 Taps
10 Baby Get Up w/FR
10 Plank + Taps w/Abmat
F: Standing Core+Knee Activation (Checkmark)
5/leg Airplane w/Progressions: Banded, w/Rotation, Bosu
5/leg Lunge + Rev Lunge
5/leg Wide Split Squats
10/leg Single Leg Get Up
10/leg Bulgarian Split Squat Feet on: bench, TRX or Ring, plus jump
G: Superset 1: (Checkmark)
3 Sets:
10/4 Direction Walking Plank
10/arm Bug of the Wall
8/10/12 Antirotational Lunges
H: Superset 2: (Checkmark)
3 Sets:
5-10/side 4.5 Month Baby Plank
6/leg kneeling HALO
10/12/15/side Side Wallball Throws
I: Superset 3 (Checkmark)
3 Sets:
10+10 Band Pull Down+Dead Bug Legs
10/4 Directions Bear Crawl w/Abmat
10/arm Banded Side Punch Standing
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