Name: Playbook - 3D Athlete - Core Workout 1️⃣
Uploaded: 2021-01-18T11:44:46.463Z
Duration: 30 min
Description: Core Workout 1️⃣

Carl Steen

Get ready for lights 💡 out core training consisting of foundational strength, stability and explosive 🧨 movements. Some of the exercises in this workout are very advanced especially from a body control standpoint. Core training goes way beyond sit-ups!! Have fun and embrace the challenge 💯 Let’s work 💪

*Do one set of each variation. 
*Really take your time and move slowly as you transition from the right to left side.
*Minimize side to side shifting as you move and always keep your torso and hips in line.
*For the rotation variation there is no set number of reps. Just circle all the way left and right.

*Begin in a four point stance with knees under hips. 
*Alternate arms and legs moving forward five meters and back five meters. 
*Keep a strong stable core.

Forward/back bear crawl

*Begin in a four point stance with knees under hips
*Alternate arms and legs moving five meters to the right and five meters to the left. 
*Keep a strong stable core

Lateral bear crawl

*Start with both bent at a 90 degree angle at hip height and both hands flat on the ground.
*Lead with the right foot and left hand rotating to the right. Lead with the left foot and right hand rotating left. 
*Circle very slowly all the way around in each direction.

Bear crawl/rotate

4 way bear crawl

*Do two sets of each variation. 
*These movements are amazing for controlling your center of mass. 
*Slowly transition between the different phases of all three movements. Body control is key 🔑

*Start with your body in a V position with arms extended up and out in front of you with your legs straight and heels off the ground. 
*Slowly fall back until your shoulder blades touch the ground then return to you start position.

Rocker/forward and back

*Start with your hands crossed at your chest and feet touching elevated off the ground.
*You should have about a 45 degree angle from your hips to shoulders.
*Slowly shift side to side using your hips as a driver. 
*Do not let your hips or torso rotate during this movement.

Rocker/lateral

*Start laying on your side with both arms extended in front of you at shoulder height and straight legs off the ground. 
*Slowly rotate to the other side of your body maintaining the position of your feet and arms.

Rocker/rotate

Rocking

*Do two sets of each variation. 
*There movements are also great for controlling your body and center of mass. 
*Movement transitions should be fluent, smooth and controlled.

*Start laying in your stomach with both arms extended above your head and straight legs. 
*Lift the right leg up engaged the right glute/hamstring and roll to your back.
*From your back drive through the left leg and return to your start position.

Rolling/leg driver

*Start on your stomach with both arms extended above your head and straight legs with feet off the ground. 
*Push the left arm into the ground lifting the right arm and drive to your back.
*From your back lead with the right arm and return to the start position.

Rolling/arm driver

Rolling

*Do two sets of each exercise. 
*Get ready for a burn 🔥 with these great exercises.

*Start in a push up position.
*Reach out with the left hand as far as you can. 
*Keep the left arm in line with the shoulder. 
*Try not to shift side to side and fight to maintain position.

Stability hold/Anterior reach

*Begin with both feet and hips on the ground with your knees bent at a 90 degree angle. 
*Extend the left leg to hip height. 
*Maintain a flat back and strong stable core.

Bear crawl/leg lift

*Begin on your side with the left elbow in the ground. Right leg extended on an elevated surface and left knee bent at a 90 degree angle. 
*Keep the hips elevated and core engaged and locked 🔒 in. 
*Do not let your hips drop.

Lateral stability hold

*Drive through the right heel extending the hips up as high as possible. 
*Bend the left knee at hip height at a 90 degree angle

Sprinters hold

*Start with your right hand and left foot on the ground. 
*Extend the left arm forward at shoulder height.
*The right leg should be off the ground at hip height. 
*Own your position.

2 point stability hold

Ground based stability

*Begin in a push up position with both feet on a glide strip. 
*Alternate driving your left and right leg to hip height
*Do not allow excessive side to side shifting in your hips

Glide strip/knee drive

*Begin in a push up position with both feet on a glide strip. 
*Alternate driving your left and right leg to hip height.
*Slowly travel forward and maintain knee drive/body positioning. 
*Do not allow excessive side to side shifting in your hips

Glide strip/traveling knee drive

*Start in a push up position with your right foot on a glide strip and left knee at hip height at a 90 degree angle. 
*Drive the right knee to hip height extending the back leg. 
*Minimize side to side shifting of your hips as you perform your change up.
*Do six reps on each leg.

Glide strip/single rep change up

*Do two sets of each exercise variation to light 💡 up your glutes and hamstrings 💯

*Position your feet on an elevated surface with your knees bent at a 90 degree angle. 
*Drive through your heels and extend your hips as high as possible and hold.

Hip thrust

*Start on the ground with both feet on an elevated surface. 
*Have the medial portion of your ankle facing up and knees out. 
*Drive through the side of your feet and hips rotating both in as you extend up. Finish with both feet in and heels going away from your body.

Hip thrust/heel release

*Preposition your right leg on an elevated surface bent at a 90 degree angle extended off the ground. 
*The left knee should be at hip height at a 90 degree angle.
*Slowly open the left hip maintaining the 90 degree angle in the leg. 
*Do not let the right knee collapse or cave in as the left leg opens.

Hip elevated/rotate leg driver

Posterior chain ⛓

*Do two sets of each exercise. 
*Partner release the athletes legs at various times so the individual can’t get into a rhythm. We want to keep them guessing 💯 
*Get the fire 🔥 department on speed dial! you will need them after this burn 😂

*Begin in a push up position with a partner hanging on to both feet. 
*Maintain stability and body positioning as your partner releases one of your legs.

Reactive core/anterior chain

*Begin in a lateral plank with only your elbow on an elevated surface and a partner hanging on to both feet. 
*Maintain stability and body positioning as your partner releases your leg closest to the ground.

Reactive core/lateral

*Begin with you back on an elevated surface and a partner hanging on to both feet. 
*Maintain stability and body positioning as your partner releases your leg.

Reactive core/back chain

Reactive core 🔥

Core Workout 1️⃣

certains exercices que j’ai du faire sans marche

Enzo

Coach Fronteras

Need to work on the single leg exercises but I knew that going in. Like the balance work alot. Like the workout overall, very different on how I train and design my workouts. As a coach I will say I enjoyed being coached. Thank you!

Damien Edmondson

Week 1/Day 1

LIKE THIS!!! Balance still needs work but I like where I'm at. Getting better each day.

Core Workout 1️⃣

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