Name: Playbook - Brooke Bohning - W1/D1 Core Day 1
Uploaded: 2024-05-01T17:36:15.705Z
Duration: 10 min
Description: W1/D1 Core Day 1

This plank killed me but I made it 😮‍💨

vivi

amazing so quick for when you don’t have much time but reallly want to get your blood pumping 😂 loved it 🫶🏼❤️

kiera

Alix

Carly

Alexus

micah

Cheryl

Emily

Alyssa Thomas

Welcome to Day One of building a strong core! Here are a few important queues when it comes to training your core:

The goal of functional core training is to develop the core as a system of efficient automatic responses to work as a stable base from which to generate optimal force and motion.

Keeping your spine neutral is key to this program. Keep your lower back glued to the ground. When needed on certain exercises, place your hands under your glutes / lower back to keep your hips from tilting (pelvic tilt). This will ensure we’re working your core with optimal form.

Lay supine with knees bent
Sit up reaching for your toes
Keep your core flexed
Lower your body back down slowly

Trunk Curl

Place hands under lower back / glutes to assist in the movement
Lying on back with feet in the air, knees bent 
Slowly lower down one leg at a time maintaining abdominal bracing throughout movement.

Modified Dead Bug

Standing with feet hip width apart
Bent one leg up to your chest, curling your pelvis in to flex your core
Bring leg down and alternate

Bodyweight Marches

On elbows and toes, keep spine neutral and hold trunk off floor.
Keep feet close together
Do not let lower back drop, shoulders shrug or upper back round.

Plank

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Maria

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Ellie

Emilee

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i have no access to cable crunches machine so i was doing russian twists. hope its ok, i couldn’t find better alternative :(((

Kateřina

W3/D1 Core Day 1

W3/D2 Core Day 2

Feelin that strength building babyyyy💪🏼

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W4/D1 Core Day 1

W4/D2 Core Day 2

Slight delay due to sickness. But happy to see the strength and stability accruing from putting in the werkkkkk 💪🏼

W1/D1 Core Day 1

Community

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