Name: Playbook - Alina Astilean - Core Work Beginner: Level 1
Uploaded: 2021-08-09T10:58:27.571Z
Duration: 10 min
Description: Core Work Beginner: Level 1

-start laying on your back, with feet together in the middle and the soles of your shoes touching
-reach your arms behind you, make contact with the ground, and sit up until your chest fully passes your hips
-return to the bottom, ensuring your hands always make contact with the ground before coming back up to the top

Butterfly Sit Ups

-start with elbows down, and knees off the ground 
-tuck your hips and think to “pull your belly button to your back”
-relax your shoulders 
-try not to let your lower back arch or butt stick up in the air

Plank Hold

-lie on your back with hands by your sides and both legs extended straight out
-start by driving one knee in towards your chest and simultaneously sitting up, trying to touch your ankle with both hands 
-fully reset on the ground, and then come up with the opposite knee driving in towards the chest 
-note that your hands should always reset by your sides and never behind your head

Floor Runners

Circuit 1

-begin with legs outside of shoulder width with KB in hand
-stand straight, do not lean forward, and do not allow the pelvis to move 
-together with the breath, lower the KB down to the side as far as possible for you
-with the exhalation begin to slowly rise up
-perform full amount of reps on each side

Core Work Beginner: Level 1

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