Name: Playbook - Brooke Bohning - W2/D1 Core Day 1
Uploaded: 2024-05-01T17:36:15.788Z
Duration: 10 min
Description: W2/D1 Core Day 1

vivi

Ellie

Emilee

Carly

Welcome to Week 2!

The exercises you will find this week will be slightly more challenging than last week.

If you feel that any exercise is too challenging, or you cannot complete a rep with proper form and avoiding pelvic tilt, you may continue any modified version of that exercise.

EXERCISE 1: Grab a weight - can be 3lbs, 5lbs, 10lbs — choose what is challenging enough for you while completing all reps.

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

Hold weight by your side or shoulder
Standing feet hip width apart
Bring one leg bent up towards your chest while curling your pelvis in to flex your core
Bring leg down and alternate

Weighted March

On elbows and toes, keep spine neutral and hold trunk off floor.
Keep your feed wider than shoulder width apart to give more balance
Do not let lower back drop, shoulders shrug or upper back round.

Wide Stance Plank

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

W2/D1 Core Day 1

This plank killed me but I made it 😮‍💨

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

kiera

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Maria

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Emily

W2/D2 Core Day 2

W2/D3 Core Day 3

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💪🏼

W3/D3 Core Day 3

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 💪🏼

W2/D1 Core Day 1

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