 What is up guys? Welcome to the workout of the week. This is gonna be something new that I'm doing moving forward I want to actually give you full workouts that you can take and use basically pull up YouTube Do them at the gym at home The first one I'm gonna do is the core training this training I started doing this because I actually suffered a lower back injury about two years ago And I never really got a fix so now I'm starting to do a lot more exercises to make it Work a lot better and the best thing to do for any type of lower back exercise is to work on the opposite muscle Which is the core? So basically your core supports your spine So if you strengthen your core, you're also strengthening your spine as well So I started off here as you see our front planks each of these I did for 40 seconds This next one is the side plank Again for 40 seconds. I first started off about two weeks ago at 30 seconds each exercise back-to-back and I just increased that time by five seconds as The weeks went forward so it's very important to remember to Keep your core tight and what that means is when somebody's like, hey, you're about to be punching the stomach What do you do your stomach tight as you brace for impact? That's what bracing your core really is So make sure when you're doing these planks to be bracing your core and also something I really found that that helps other than keeping your hips off the floor is squeezing your glutes That's your butt muscle squeeze your butt muscle while you're doing this and what this does is it really focus and Really concentrates that effort right into your core Now the last movement that I did is called the dead bug exercise Where basically you want to first make sure your back is flat on the ground So you want to make sure it does not lift if you look at my back It says straight on the ground the whole time and the whole idea is to basically put one arm back and one the opposite leg Forward and you basically doing a slow controlled motion about 12 reps on each side So that's the workout of the week this week guys You have any questions feel free to comment below in the comments or shoot me an email Noah banks at embrace the hype done net and I'll be happy to help you out again super Happy to be doing this new format. Happy new year. I'll see you guys later embrace the hype