Name: Playbook - Brooke Leach - 12 Minute Core Finisher
Uploaded: 2024-01-19T00:18:41.006Z
Duration: 12 min
Description: 12 Minute Core Finisher

Killed my core today with this one 🔥 also just discovered the timer feature that is a game changer 🥵

Angelica

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball/kettlebell from side to side

Russian Twist

- Lay on your back, holding a plate overhead 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Weighted Lying Leg Raise

- Lying face up with knees bent and feet flat on floor
- Hold med ball/kettlebell with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
- Return to starting position under control

Weighted Sit Up

1. Get into a plank position from your hands and feet. 
2. On the planted side, your hand should be just underneath your shoulder. Spread your fingers, and pretend you are suctioning or screwing your fingers to the floor. 
3. On the other side of your body, place a weighted object. 
4. Take a deep breath, brace your core, tuck your ribs toward your hips & squeeze your glutes. 
5. Now transfer the weight to the opposite side of your body. Repeat using the opposite arm.

Plank Weight Transfer

1. Start in a seated, upright position on the floor with your knees bent, feet flat on the ground and legs close together. 
2. Keeping your upright position, draw your knees to your chest and contract your abdominals and hip flexors to keep your body stable. 
3. Next, lean your torso back and simultaneously extend your legs out in front of you. 
4. As soon as you feel a deep stretch within your core, hold the “out” position for one count. 
5. Reverse back into your “in” position with your legs bent and drawing your knees towards your chest.

12 Minute Core Finisher

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