Name: Playbook - Baylee Pinon - Core Burn
Uploaded: 2023-09-29T19:39:24.398Z
Duration: 20 min
Description: Core Burn

1. Sitting or Lying in a comfortable place, Place one hand on your abdomen the other on your chest.
2. Inhale through your nose for about 4 seconds, feeling your abdomen expand NOT your chest.
3. Hold your breath for 2 seconds 
4. Exhale very slowly and steadily through your mouth for about 6 seconds drawing your belly button down towards the spine. Causing the hand to lower

Diaphragmatic Breathing

1. Lie on your back with your legs in a 90 degree bend at the hips and knees. 

2. Your arms are reaching towards the ceiling while pushing a stability ball or weighted ball into your knees.

3. Extend the opposite arm and leg simultaneously as you exhale and press into the physioball with the non working arm and leg to stabilize the ball.

4. Return back to the starting position and repeat on the opposite side

STABILITY BALL DEAD BUGS

1. Stand up straight with feet shoulder-width apart. Place your hands over your head holding a small weight or stability ball.

2. With one foot firmly planted on the ground, raise one knee up in front of you until your thigh is parallel with the ground without allowing your hips to twist. 

3. Pause and return back to the starting position. Repeat with the opposite leg while remaining in the same spot throughout the duration of all repetitions.

Knee Raises with Stability Ball

1. Press into your palms and lift your hips and torso toward the ceiling. Look up to the ceiling during this move. 

2. Point your toes and keep your arms and legs straight. Your entire body is strong, forming a straight line from your head to your heels.

3. Squeeze your core and pull your belly button back toward your spine.

Reverse Plank

1. Using a bench (or a couch) place hands and feet in a push up position. Tight core your body should be in a straight line.
2. Shoulders stacked on top of wrist
3. Slowly Bend one knee and bring it to the outside of the elbow 
4. Place feet bak together and repeat on other side.

Modified Plank Outside Knee Tuck

Core Burn

Olivia

So good! First workout back currently 15weeks (had to take a break due to bed rest from 12 weeks to last week) but danggg this was a perfect start to getting back in routine 🙌🏽

Core Burn

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