IN THIS LESSON

Can’t Hold Us - Macklemore, Ryan Lewis - 4’18 - 148 bpm

This core track focuses on building deep abdominal strength, coordination, and control while protecting the lower back and neck. By combining supine core work with progressive plank variations, participants develop endurance, rotational stability, and awareness of proper alignment. Emphasis is placed on controlled movement, breath, and engagement rather than speed, with clear modifications offered to ensure safe and effective execution for all levels.

Part 1: Begin by setting up in the crunch position, lying on the back with the belly button aligned above the logo. Allow 32 counts to establish proper alignment and connection to the core.

Move into bicycle crunches, alternating right and left, reminding participants not to pull on the head and to keep the neck long.

Transition into three pulses with three taps on the board, followed by one full extension. During the extension, cue participants to draw the belly in, keep the lower back pressed into the board, and offer modifications as needed to maintain control.

Part 2: Repeat the sequence starting with bicycle crunches right and left, followed by three pulses and one extension. Pulses may be performed as board taps or small C-crunches, depending on participant ability.

Add a new combination performed four times:
• Two twisted crunches
• Two standard crunches, driving the chest toward the knees

Encourage smooth transitions and consistent engagement through the full range of motion.

Part 3: Begin again with bicycle crunches, alternating right and left, followed by three pulses and one extension, reinforcing control and breath.

Repeat the combination of two twisted crunches and two standard crunches, performed four times, maintaining steady tempo and alignment.

Allow 16 counts of recovery, preparing participants to transition safely into plank position.

Part 4: Set up in a forearm plank, holding the position for just under 30 seconds, focusing on shoulder stability and neutral hips.

Progress into toe taps right and left for the next 30 seconds, maintaining plank alignment.

Use eight counts to transition into high plank, then finish the track with mountain climbers, alternating right and left, keeping the core engaged and the lower back protected.

Coach: “Strong plank, steady breath, control every movement.”