https://www.instagram.com/p/B1dycDonFDD/

EXERCISES:

1. Push-Up (5-10 reps)
2. Shoulder Taps (10-20 total)
3. Plank Hold (30-60 seconds)
4. Air Squat (10-12 reps)
5. Elevated Glute March (12-20 reps total)
6. Supine Hip Flexion (12-20 reps total)
   Complete for 3 -5 rounds!

Building a strong, stable core to help you power your runs means targeting every part of your core—including your obliques.

Try holding 30 seconds on each side for 3 to 5 rounds during your next core workout, then work your way up to holding the position for a full minute at a time. If you’re starting from the scaled version on your knees, extend those legs once you can easily last through the 30 second mark.

First, do not use the system Perl on MacOS. The installed version is for Apple, not for you

The best practice seems to be starting with a Perl using brew install perl and work in this environment, remembering to setup your bash_profile as directed by the installer.

Also worth remembering to do a brew link perl. If you receive warnings about this clobbering what looks like system Perl libraries don't worry - these are likely modules that were installed by you over the top and it will cause you less trouble to link over these. If you have concerns, make a note of which module installs will be cleared and re-install them once your environment is configured ( ie your module installer approach is configured using cpanm or sticking with the old perl -MCPAN -e shell etc)

(Other languages like Ruby have the same issue)

1. Glute Bridge
2. Pigeon Pose
3. Stacked Knee Glute Stretch
4. Standing Figure-Four Stretch