Name: Playbook - Alexandria Jean Fitness - At Home Full Body 3 (Balance)
Uploaded: 2023-11-01T11:57:50.609Z
Duration: 40 min
Description: At Home Full Body 3 (Balance)

-start by laying on your stomach
-brace your core and lift both arms and legs 
-drive elbows down towards your hips (try to keep your elbows and wrists on the same level - don't let elbows drop or wrists raise)

Superman Pulldowns

*START THESE WITH NO WEIGHT UNTIL YOU'RE ABLE TO KEEP YOUR CORE HELD THROUGH THE STEP UP WITH YOUR ARMS RAISED - core engagement is IMPERATIVE to keep your back safe in this movement

-hold dumbbell above your head (biceps by your ears)
-engage your core and hold it tight through the whole movement
-step up onto the bench and drive through your foot to stand
-lower as slowly as you can

OH Step Ups

-lunge out with the leg opposite of the side you're holding your dumbbell on
-send you hips and butt backwards and sit into your heel while sending the dumbbell down towards that foot
-keep your back flat through the movement (don't round your shoulders forward)
-drive through your lunging leg to a single leg balance and curl the dumbbell up to your shoulder
-pause for 1-2s to ensure you're balancing and not using momentum

Lateral Lunge High Knee

-lay flat on your stomach
-set hands just outside of your rib cage
-keep core engaged and press the ground away from you until you're at the top of a push up
-send elbows and shoulders backwards as you lower (while holding your core and keeping your back flat) until you're back on the ground

*MODIFICATIONS:
-press up onto your knees, then lift into a push up position, then drop onto your knees to lower back down to the ground

Press Ups

-tighten your core and bend down to place your hands on the ground (it's okay to bend your knees here)
-walk your hands out until you're in a plank (maintain core tightness so that you don't arch your back and drop your butt)
-press away from the ground to avoid sinking into your shoulders
-walk your hands back towards your feet and stand back up

Plank Walkouts

Superset

-hold dumbbell straight up overhead (biceps by your ears)
-slightly tuck your tailbone and engage your core
-march your knees up to your chest SLOWLY and avoid rocking side to side
-think about using your core muscles to lift your knees

OH Marches

-start in a table top position with wrists stacked under shoulders and knees stacked under hips 
-reach opposite arm and leg forwards and backwards (think "stretch out front to back" and not "lift up"
-draw knee and elbow together while breathing out and squeezing your belly button towards your spine and tightening your core

Bird Dog Crunches (R)

Bird Dog Crunches (L)

-start on your back with arms straight up to the ceiling and knees bent at 90 degrees (90 degrees at the hips and 90 degrees at the knees)
-slowly lower opposite hand and foot towards the ground while keeping your core tight and lower back pressed to the ground (watch that your other knee doesn't pull to your chest or you'll reduce the effectiveness to your lower core)
-think about using your core to bring knee and arm back to center
-alternate sides

Dead Bugs

-start in a "boat position" with your back flat, chest forward, knees elevated and bent at 90 degrees, and arms stretched forward with palms up towards the ceiling
-lower into the "canoe" position keeping feet and upper back/shoulders off of the ground
-use your core to lift back to the starting "boat" position

*MODIFICATION: place your hands on the ground behind you to assist as needed

Boat Canoes

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My favorite circuit workout yet! I loved not having to count my reps

Gwen

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I loved that all of the core moves were unique and worked out more than just the core! Great workout!

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