Name: Playbook - Ashley Thomas - Functional Core
Uploaded: 2024-01-19T23:30:03.918Z
Duration: 20 min
Description: Functional Core

Complete 1 round of each exercise. Rest 60 seconds and repeat for 3-4 rounds.

- Start in a side plank position 
- Raise your hips keeping your core engaged 
* Work both sides

Elbow side plank hip raises

Start in a high plank position. Take one hand off the floor and touch the opposite shoulder. Keep hips and body still by engaging the deep core. Repeating on the opposite side.

X__reps per side

High plank shoulder taps

Start with your hands just outside the shoulders.
Lifting your hips up into down dog and bringing your body into a pike position.
Lift one hand and reach back to touch the opposite foot. Repeat the sequence to the opposite side. Repeating back and forth for time or reps.

X__reps total

Pike reach back

Get into a plank position with a dumbbell or other weighted object positioned outside one of your hands.

Reach in front of your body with the opposite arm to push the weight.  Don’t twist your torso or your hips during this step.  Only move the arm.  

Push the weight across the ground and position it outside the opposite arm.  Repeat on the other side.


*Make the exercise easier by widening your feet, and make it harder by keeping your feet closer together.  

X__reps total

Plank DB Push

Lay on a mat with arms extended over head and legs extended out. Using the abdominals crunch up and sit up balancing on the glutes while your reach your arms towards your feet, making a “V” shape with your body. Slowly lower down and repeat.

Functional Core

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