Name: Playbook - Ally Yanecek - Day 7/12 Core Challenge
Uploaded: 2024-03-23T17:06:31.586Z
Duration: 10 min
Description: Day 7/12 Core Challenge

Core
-  Core progression
-  Finisher: plank hip taps x 15 each, Russian twists x 15 each, 3 way superman x 5 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

- Position self of glutes, lean back 45 degrees, heels off ground

- Activate your obliques to twist shoulder to opposite hip

Your core controls the weight (not the other way around)

Modification: put your heels on the ground
Advancement: straighten legs

Russian Twists

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

Finisher

Day 7/12 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 7/12 Core Challenge

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