Name: Playbook - Brad Jackson - W2/D4 Core Workout
Uploaded: 2022-05-07T12:22:50.644Z
Duration: 20 min
Description: W2/D4 Core Workout

This workout can be added to the end of another session or done separately.

Workout Summary:

Completed as a Tabata (20 seconds work & 10 seconds rest).

- Crunches
- Mountain Climbers
- Russian Twist
- Plank

1. Keep your chin tucked 

2. Gently lift your head and shoulders off the floor 

3. Slowly contracting your abdominals

4. Pause briefly, lower back down

5. Inhale whilst in the bottom position, exhale when in crunch position

Crunches

1. Start in a hand plank position 

2. Activate your core by pulling your belly button into your stomach

3. Drive your knees towards your chest one at a time back and forth 

4. Increase speed as you feel comfortable

Mountain Climbers

1. Get into a seated position with knees bent (make harder by taking feet off the floor).

2. Keep your back straight and lean back to 45 degrees 

3. Clasp hands together in front of your core

4. Twist your torso from side to side reaching slightly behind your body

Russian Twists

1. Elbows under shoulders and hands out front

2. Feet placed little bit less than shoulder width apart

3. Activate your core by pulling your belly button into your stomach

4. Keep a natural curve in your spine, without dropping your lower back

W2/D4 Core Workout

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