Name: Playbook - Ashley Palmer Fitness - Core Circuit
Uploaded: 2024-01-05T21:11:46.265Z
Duration: 30 min
Description: Core Circuit

- Lie supine on your mat and extend arms and legs straight out
- Low back should be pressed against the mat and core engaged
- Bringing upper back off the ground and holding arms extended out, alternate your legs up and down

Hollow Body Leg Raises

(Each Side)
- come down on your forearms with elbows directly under the shoulders
- take one leg straight back with the other leg bent with knee directly below hip
- sweep the leg out to the side in an oblique crunch and back to start position

Lateral Sweeps

- start in crab position with hands on the mat behind your back and feet in front with the booty off the mat
- reach one leg out straight and opposing arm out reaching to the side

Reaching Crab Walk

- with band on your quads sit down in a C-sit position (leaning back slightly to engage the core- it should be shaking a little)
- with arms above head and heels on the floor bring one leg up taking hands on either side of the knee then alternate sides

C-sit Knee Drives

- Come down to sit in a C-sit position or boat pose position by grabbing the back of your knees and leaning back until your core is engaged.
- Bring the legs off the ground making a tabletop with your shins (you can opt to keep your heels on the mat for stability)
- Hug your knees then extend the legs and arms out to a full hollow body hold and bring knees in again to hug. Repeat movement

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