Name: Playbook - Ally Yanecek - Day 4/12 Core Challenge
Uploaded: 2024-03-23T17:06:31.576Z
Duration: 10 min
Description: Day 4/12 Core Challenge

Core
-  Core progression
-  Finisher: plank hip taps x 15 each, reverse plank x 30 seconds, hip lift twist x 15 each

- Plank position… tighten legs and core 

- Release one side of core, tap that hip to the floor, squeeze that side of core to return 

- Repeat on other side, too

Modification: don’t tap ground, don’t perform hip taps at all & simply hold a plank

Plank Hip Taps

- Push hands into ground and squeeze butt to lift off the ground
- Tighten core 

(do NOT let your back arch… that reduces the work of your abs)


Modifications
-For wrists: hold / prop hands onto dumbbells
-For shoulders: perform a hollow hold instead

Reverse Plank

- Legs straight over ups
- Pull abs tight to lift heels to ceiling
- Lift up and twist 
- Slowly return to start 


Modification: push arms into ground, take the twist out 
Advancement: put arms overhead

Hip Lift Twist

Finisher

Day 4/12 Core Challenge

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 🔥

Day 4/12 Core Challenge

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