Name: Playbook - Alina Astilean - Core Work Advanced: Level 1
Uploaded: 2021-08-09T10:59:00.173Z
Duration: 10 min
Description: Core Work Advanced: Level 1

An EMOM workout, short for every minute on the minute, is a form of interval training. The challenge is to complete a predetermined number of repetitions (reps) of a particular exercise within 60 seconds. Then, you use whatever time is left in that minute to rest before moving on to the next set.

For this EMOM, start with 60 sec of as many hollow rocks as you can get in min 1, and go immediately into 60 sec of as many seesaw planks as you get in minute 2.  Follow the same pattern for 3 total sets back and forth on the minute, with no set rest in between (rest as needed)

-lie faceup on the floor, feet together, and bring them four to six inches off the ground
-bring the arms overhead 
-press your lower back into the floor, contract your core, and raise your arms and legs off the ground
-start rocking back and forth, while not allowing your arms to come forward

Hollow Rocks

-set up in a plank position
-place elbows firmly on the ground keeping the shoulders in line with the elbows
-maintain tension through the glutes and core and begin shifting your bodyweight forward and backward

Seesaw Planks

EMOM 6

-start on the ground, with palms and knees down
-palms should be directly under your shoulders, and knees should be directly under your hips
-tuck your hips and retract your shoulders
-flex your toes, and come off the ground an inch, keeping knees as low as you can without touching
-you should feel most muscle groups engaging here, so distribute weight as needed to stay up for the prescribed amount of time

Core Work Advanced: Level 1

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