Name: Playbook - Chandler Nicoll - Core Challenge Day 1
Uploaded: 2024-02-18T20:31:17.778Z
Duration: 45 min
Description: Core Challenge Day 1

Megan

I’m going to be sore tomorrow for sure 🤣

Jeili

Great workout to prep for the next challenge! Hard but not too hard

Rayanna

Welcome to day 1! 

The mini core challenge to get 2024 started is here! It’s the perfect way to kickstart January and get ready for the reset challenge on the 8th. 

Today is day 1 is glutes and core. Everything can be done with dumbbells but also can easily be swapped for a barbell/machine if you’re wanting more weight! 

If you’re doing the challenge make sure to comment and say hey! 

Don’t forget about the Facebook group as well!

Hands behind head 
Hinge at hip to start 
Sit back into hips to squat 
Now reverse on the way up

Bodyweight Kang Squat

Pushups

90/90s

Warm Up

Two exercises back to back focusing on your glutes. Rest after reps for both are done

SL Deadlifts

Keep your head facing forward 
Chin tucked 
Feet hip width apart

Dumbbell Kas Glute Bridge

SL RDL SS Kas Glute Bridges

do both sides on the first exercise before doing the second exercise

MODIFICATION: DROP YOUR BOTTOM KNEE (shown in video)
Do both legs

Pendulum Swings

Feel these in your obliques (sides of core)

Alt Hip Dips

Core 1

Both exercises back to back. Do both sides for first exercise

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step downs

Sit on the edge of chair 
Feet together 
Press knees out against band 
Slow on the return

Seated Band Abduction

Step Downs SS Abduction

Tuck hips 
Core is tight
Alt dropping one leg to the ground 
Slow and controlled 

Option: range of motion

Alt Leg Lifts

Hands behind hips 
Knees bent 
Extend legs keeping chest up 
Pull knees back in

Option: heels touch ground

Knee Tucks

Core 2

Core Challenge Day 1

Follow Along Lower Body Warm Up

Core Challenge Day 2

Slowly trying to get back to it, this was nice. It was hard but good

Core Challenge Day 1

Community

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