Name: Playbook - Baylee Pinon - Deep Core
Uploaded: 2023-09-29T19:39:24.381Z
Duration: 20 min
Description: Deep Core

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. Being lying on the floor with your hand on the floor and shoulder stacked above your hand. The bottom knee is bent on the mat and the top leg is long.

2) Lift your body into a side plank position, keeping your lower knee on the floor and your abdominals engaged. Try to to not let your hips rise or drop. Repeat on the other side.

Modified Side Plank

1. Kneel on the mat on all fours. Reach one arm long and extend the opposite leg long behind you.

2. Bring the elbow and knee in towards your belly button

3. As you round your back remember to draw in your abs. Alternate sides.

BIRD DOG CRUNCH

1. Lay flat on your back, arms straight a few inches from your body, palms down. Both knees are bent.

2. With one leg, push down into the floor raising your butt off the ground. Lifting the opposite leg straight up into the air.

3. The off leg slowly lowers towards the floor and is lifted back up for desired number of reps before switching sides.

SINGLE LEG GLUTE BRIDGE HOLD

Deep Core

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 🙌🏽

Deep Core

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