Name: Playbook - Ally Yanecek - Posterior Core Challenge
Uploaded: 2024-03-23T17:06:31.501Z
Duration: 6 min
Description: Posterior Core Challenge

I really think this will help with my low back pain. Thanks!

That was a great set for strengthening my lower back and core.  Thanks!!!

Todd

- Superman x 15
- Superman side bends x 15 each
- Superman flutters x 50
- Reverse plank x 30 seconds


Oftentimes, core workouts focus on the abdominals (the front of the core) to give you the "6 pack" look. But, the core wraps all the way around - back to front. 
We need to give the back of the core attention, too. 

3 reasons this is beneficial
1) Can reduce/prevent low back pain
2) Can give a stronger foundation for the front of your core
3) Can improve posture

- Lie face down on the ground, arms and legs extended
- Engage your glutes
- Raise both your arms and your legs 
- Pause at the top
- Lower back to starting position


Modification: bend elbows or leave lower body on ground
Advancement: add ankle weights or weights in hands

Supermans

- Squeeze glutes first!!!
- Then, lift into Superman position
- Activate obliques to bring elbow towards knee


Modification if you can’t lay on your stomach: perform while on all fours

Superman Sidebends

- Squeeze glutes first
- Lift up into superman
- Activate glutes more to flutter legs


Modification if you can’t lay on your stomach: glute kickbacks

Superman Flutters

- 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

Circuit

Posterior Core Challenge

Crunch Time

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 🔥

Posterior Core Challenge

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