Name: Playbook - Ashley Palmer Fitness - Day #3 Deep Core + Obliques
Uploaded: 2024-04-11T18:39:44.498Z
Duration: 30 min
Description: Day #3 Deep Core + Obliques

Remember to take each exercise 1 rep at a time focusing on your deep belly breathing to really engage your core properly.

- Lie down on your back with your legs propped up creating a table top position or 90deg angle
- Place hands behind head with your thumbs cradling your neck for support
- Make sure your low core in engaged pressing your low back into the mat
-Alternate bringing your right elbow to left knee and left elbow to right coming back to center in between each rotation.

Slow Bicycles

- Lie on the floor in a supine position
- Bring arms straight out and knees directly above your hips
- Extend opposite arm and leg out keeping the low back pressed into the floor
- Do 1 rep on each side then extend both arms and legs out

Dead Bug to Extension

- Come to lie on the floor in a supine position with knees up and band above the knees
- Feet are about 4-6inches out from the booty and knees point straight up
- Lift hips up high taking the booty up and squeeze the glutes then come back down

Banded Bridge

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded Clamshell- 10x each side

Day #3 Deep Core + Obliques

Day #1 Deep Core Work

Day #2 Standing Core

Day #4 More Deep Core!

Day #5 Transverse Abdominus

Day #6 more Transverse Abdominus! Yep 2 days in a row!

Day #7 Body Weight

Day #8 Low Abdominals

Day #9 Obliques + Mid Core

Day #10 Advanced Core

Day #11  Core Combo- 30sec each move!

Day #12 Stability Ball

Day #13 Low Core

Day #14 Low, Mid + Upper Core

Day #15 Low Core + Transverse Abdominus

Day #16 Half way there!

Day #17 Advanced Core

Day #18 YOU GOT THIS!

Day #19 Holy Smokes

Day #20 Grab a stability ball

Day #21 Advanced Abs

Day #22  320rep ABS!

Day #23 Low Core

Day #24  10min Abs!

Day #25 Body Weight Core

Day #26 Mid Core + Obliques

Day #27 Dumbbell + Band Core

Day #28 Core Recovery- Body Weight

Day #29 Dumbbell Only

Day #30!!! Final Core Workout!

Day #3 Deep Core + Obliques

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