Nike Master Trainer Kirsty Godso Shares 5 Simple NTC Exercises To Improve Mobility & Core Strength

Date

November 16, 2016
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We hung out with Kirsty Godso not too long ago at our MISSBISH x Nike event in Los Angeles. Now, we’re showing you a Nike+ Training Club approved workout that Kirsty hooked us up with. The best part? You can do it anywhere! Check out the gifs below for her step-by-step guide on how to increase your mobility and core strength.

Step 1: Triceps Push-Up
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Start in a strong plank position with hands under shoulders, elbows tucked into the body, and a long flat back. As you lower your chest to the mat, keep your elbows in close and brace your core to keep your back long and straight so that your body moves as one unit. Use a strong core brace and push through the heel of your hands to press back to the top of the move. To reduce the intensity of this move, you can take your knees to the mat.

2. Hip Lifts
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Lying on your back, set your feet under your knees and have your arms flat on the mat with palms facing up. Squeeze your glutes to lift your hips up off the mat. Keep glutes engaged throughout the entire movement, and use your core to slowly lower back down to the starting position.

3. Single Leg Extension
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Lying on your back, set your knees in table top position over your hips. Arms are long on the mat with palms facing up. Extend one leg at a time, lowering it towards the mat using a strong core brace to keep your lower back glued to the mat. Only lower as far as you can keep your lower back touching the mat. Repeat with the other leg.

4. Boat to Low Boat
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Start in a low V (boat) position, with legs extended and a long flat back with arms outstretched. As you crunch up, bend the knees at 90 degrees and reach your fingertips towards your toes. Keep your spine straight the entire time. To make this move more challenging, drop lower in the low boat position.

5. Alternating Crab Reaches
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Set your hands behind you with your fingertips facing away from you and your feet set under your knees. Squeeze your glutes to lift up and off the mat. At the same time, extend your left arm up and over towards the right, reaching your left palm out behind you with your eye gaze following the hand for a nice stretch and rotation. Return to start position and repeat on the other side.

Gifs by: The Neue School