Name: Playbook - Chandler Nicoll - Core Challenge Day 3
Uploaded: 2024-02-18T20:31:17.788Z
Duration: 45 min
Description: Core Challenge Day 3

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

Megan

Quads, Calves and Core💀 

If your legs are so today can be a rest day but complete this workout tomorrow! Making your five days of core go through Saturday🙌🏽 

All you need is a set of dumbbells. Remember to challenge yourself. Don’t speed through exercise and make every movement count

90/90s

Stationary Lunge lean & reach

Hands behind head
Sit back heavy in heels
Chest up core tight

Prisoner Squats

Warm Up

If you’re at the gym do machine leg extensions instead of the body weight movement

1. Place heels on object to elevate (home use a book or anything sturdy) 
2. Hold item at chest 
3. Sit heavy into squat, don’t come all the way up creating the constant tension

Constant Tension Heels Elevated Squats

Squeeze your core 
Use quads to pull yourself back up

Body Weight Leg Extensions

Heels Elevated Squats SS Body weight leg extension

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Arms above chest 
Use core to sit up
Add a dumbbell for a challenge

Mummy Sit Ups

Core 1

Dumbbell can sit at chest or at side 
Step one foot forward 
Keep chest up core tight

Front Lunges

Feet past hip width apart 
Explode through toes 
Land softly on feet

Jump Squats

Legs parallel to the ground at a 90 degree angle

Wall Sit

Front lunge ss jump squats ss wall sit

Feet are stacked 
Straight line from feet to head
Make sure hips are tucked 
Rotate at spine to your range of motion 
Obliques will feel spicy 

Option: DROP KNEE
make sure to do both sides

Side Plank Rotation

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Core 2

Core Challenge Day 3

Follow Along Lower Body Warm Up

I’m going to be sore tomorrow for sure 🤣

Jeili

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

Core Challenge Day 3

Community

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