Name: Playbook - Ally Yanecek - Core Strength
Uploaded: 2024-03-23T17:06:31.563Z
Duration: 20 min
Description: Core Strength

Activation: PPT 10 x 10 second hold

4 to 5 rounds: 
-     Dead bug x 10 each (slow and controlled)
-     Plank drags x 10 each
-     Penguins x 10 each
-     Plank toe taps x 10 each
-     3 way superman x 5 each

HOLD 10 SECONDS
- Lie down with knees bent
- Draw your belly button down toward the spine 
- Press your back flat into the mat
- Do not hold your breath, please 

*The muscles you want activate are the ones you use when coughing or laughing

Posterior Pelvic Tilt

- Back stays FLAT TO GROUND 
- Drop R arm and L leg 
- Bring them back, then switch 


If your back is not staying flush to the ground, do not lower your arm/leg as close to the ground 

Advancement: straighten legs out the whole time, hold weights, use ankle weights

Dead Bug

- Plank position … do not move your spine or hips from this position … squeeze core to keep both steady

- Weight on one side
- Reach under body and drag weight to other side

Modification: Tap side to side rather than using a weight. If that is too difficult, you can drop to your knees, too.

Plank Drag

- Press back to floor
- Further engage core to life shoulder blades off ground

- Activate obliques to touch fingertips to heel

*Tip: to avoid neck pain, hold a chin tuck (aka give yourself a double chin)

Penguins

- Plank position: Tighten core, hands under shoulders

- Squeeze your core further to bend at your hips

- Touch hand to opposite toe
- Repeat on other side


Modification: tap your knees instead
Advancement: hold weights in hands

Plank Toe Touches

Superman I Y T

- Squeeze glutes to lift legs then:
1) Draw back muscles down to lift arms straight above head
2) Activate lower trap muscles to lift arms into a “Y”
3) Squeeze your shoulder blades together to lift arms into a “T”

3-way Superman

4 to 5 rounds

Core Strength

Todd

Crunch Time

Posterior Core Challenge

Good combination of exercises!  Felt every bit! Thanks!

Waisted Time

These are great, added bonuses to my other workouts.  I can do them after a regular workout or they’re short enough to do for a quick movement break anytime. I can decide if I have time for  1 circuit or 2.

Oblique Freak

Floor Only Cardio & Abs

Great workout, my kiddos joined in this time. 🙂

Standing Core

Six-Pack Attack Level 1

Six-Pack Attack Level 2

HardCORE obliques

HardCORE obliques II

Crossbody Abs

ADVANCED Crossbody Abs

Loved this Ab workout! Feeling the burn 🔥

Core Strength

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