Hello and welcome back to Badminton insight! Today
we're going to be going through some core exercises that you can do with a partner
We find doing exercise together is a lot more fun and gives us that bit of extra motivation and we're going to go through eight
exercises that increase in difficulty as we go along. Stay tuned to the end of the video where we're doing our first-ever giveaway
So let's get to it!
The first exercise we're going to do a sit-up and high-five starting nice and easy.
We want to go all the way down and then come up with your arms in the air and give your partner
a high five
After doing 12 reps of them
we're going to go into 12 reps of leg throwdowns
Now for this you grab your partners by the ankles and they're going to throw your legs down in three different directions straight and diagonally
The next exercise we're going to do we've named the bottle
pass, we're going to do eight reps each of this and to do this
we're going to sit up with our legs in the air
We're going to pass the bottle over us then under our legs and to our partner
over, then under
Moving on we're going to take the load off the front of our core and do some side plank work, for this we're going to
do a side plank rotation with a shuttle pass. If you don't have a shuttle you can use any small object
So let's get into position
Nice and close in that side plank, nice and strong and then I'm gonna rotate under and pass Jenny the shuttle
And then get it back off her
We're going to do eight reps each and then swap sides
So you may notice this is pretty similar to one of the core exercises we did in our first core video
And if you've missed that video, we will include it in the description below if you want to go check it out after these exercises
Moving on we're going to ramp up the difficulty level and go to some partner V-Sit's
So this is going to be V-Sits with our legs wide apart touching your partner's heels
Starting line down hands up again and come through and touch your partner's hands in the middle
Now moving on we're going to go to some bicycle crunches with a partner
so again feet touching and we're going to move our legs in a cycling motion whilst
crunching with our elbow towards our opposite knee. Okay, we're going to go for eight reps each side. So sixteen in total
You should be feeling the bird now
So for our penultimate exercise
We're going to go plank on plank!
Now Jenny's starting in a plank like you can see and I'm gonna go in a high plank next to her and then
go up onto her putting some pressure through her making her resist against it and working her core even more!
Make sure you do both sides
Last and definitely not least is our V-Sit Pike combo, now for this
i'm going to be lying down and Jenny's gonna put hands directly on my shins, and I'm going to take her shins
I'm gonna do a full sit up with my arms locked overhead and Jenny's going to do a pike at the same time
Definitely requires some coordination, you might hear us counting down three two one into it!
So they were our 8 partner core exercises and we really hope you enjoy trying those out. Throughout the video
we did specify a recommended number of reps
which we're going to include here now for you
If you're struggling to reach that recommended number
just have a go and then keep building on that week on week!
And if you don't have a partner we have done another core video
which we're going to include here for you now! On to our giveaway where you can win this victor multi thermo racquet bag!
Thank you to everyone who has subscribed to our channel so far, as we're filming this video we're currently at
390 subscribers, so we wanted to do a giveaway for our first 500 subscribers
The giveaway is really easy completely free to do
All you have to do is subscribe to our channel and then comment in the comments section below of this video
with something you've ever enjoyed from our previous videos or what you'd like to see in a future video! Once we hit 500 subscribers
we're going to randomly choose one person who subscribed to our channel and commented down below to win this victor racquet bag and we'll
ship worldwide, so anyone can enter! If this giveaway goes well, then they're only going to get bigger and better!!
So let's hit that 500 subscribers
If you've liked this video, please do smash that subscribe button and don't forget to enter or giveaway. See you next Sunday!
No
put some pressure in his points of
Putting some pressure
Put some pressure through her put some pressure through her... putting some pressure through her making her resist against it
Oh no you have a spider on you!