Name: Playbook - Chelsea Hofer - Advanced Core w/Center Line Focus - GYM
Uploaded: 2026-06-23T02:25:40.945Z
Duration: 20 min
Description: Advanced Core w/Center Line Focus - GYM

This core-focused class is designed to sculpt a strong, defined center line by combining weighted ab exercises with deep core activation. You’ll build thickness in your rectus abdominis while tightening your waistline through TVA engagement and vacuum holds. Perfect for carving out that visible midline and flattening your lower belly.

Equipment: Cable machine, dumbbell (optional), body weight
Intensity: Moderate
Duration: 20 minutes for 3 rounds

- Attach a rope to a high pulley and select an appropriate weight
- Take the rope with both hands over your shoulders, holding it to your upper chest
- Kneel in front of the cable machine
- Perform the movement by flexing the spine, crunching the weight down as far as you can
- Pause at peak contraction before reversing the movement back up to starting position with control

Kneeling Cable Crunches

•	Starting Position:
	•	Sit on a decline bench with your feet secured under the foot pads.
	•	Lie back so your body forms a straight line, with your head lower than your hips.
	•	Cross your arms over your chest, place them behind your head (without pulling), or extend them in front of you for balance.
	•	Engage your core to stabilize your spine.
	•	Movement (Sit-Up Phase):
	•	Contract your abdominals and lift your upper body toward your thighs.
	•	Keep your chin slightly tucked and avoid jerking or using momentum.
	•	Exhale as you come up, focusing on engaging your rectus abdominis (six-pack muscles).
	•	Return (Lowering Phase):
	•	Slowly lower yourself back down in a controlled manner, keeping tension in your core.
	•	Inhale as you descend, stopping just before your back fully rests on the bench to maintain muscle engagement.

Decline Sit Ups

Starting Position:
	•	Get into a forearm plank or high plank position:
	•	Forearms on the ground, elbows directly under shoulders (or hands under shoulders if in high plank).
	•	Legs extended straight back, feet hip-width apart.
	•	Body forms a straight line from head to heels.

TVA Activation (Deep Core Engagement):
	•	Draw your belly button in toward your spine without holding your breath—this is called abdominal hollowing.
	•	Think of zipping up from your pubic bone to your rib cage, engaging your deep core muscles.
	•	Slightly contract your pelvic floor muscles (similar to stopping the flow of urine).
	•	Maintain neutral spine—avoid arching your back or tucking your pelvis excessively.

Hold the Position:
	•	Keep your shoulders down and away from your ears.
	•	Squeeze your glutes and quads for extra stability.
	•	Continue breathing slowly and deeply, keeping the TVA engaged throughout.
	•	Hold for desired time (start with 20-30 seconds and build up).

Plank with TVA Activation

- Grasp an overhead bar and hang at arms length
- Holding the upper body steady, bend your knees and raise them up as high as you can, flexing your abs throughout the movement
- Pause at the top before slowly lowering both legs back to the starting position with control

Alternating Hanging Knee Raises

- Grasp an overhead bar and hang at arms length
- Holding the upper body steady, bend your knees and raise them up as high as you can, flexing your abs throughout the movement
- Pause at the top and hold for time

Hanging Knee Raise Hold

Starting Position:
	•	Stand tall with your feet hip-width apart.
	•	Keep your knees slightly soft, not locked.
	•	Lengthen your spine—think crown of the head reaching up and tailbone gently tucking under.
	•	Relax your shoulders down and back, arms resting by your sides or hands on your hips.

⸻

Vacuum Pose Activation:
	•	Take a deep breath in through your nose, expanding your belly fully.
	•	Exhale completely, pushing all the air out of your lungs.
	•	At the end of your exhale, suck your belly button in and up toward your spine, creating a “hollow” in your abdomen.
	•	Imagine trying to pull your navel toward your spine and up under your rib cage.
	•	Keep your rib cage lifted and your chest open—don’t hunch forward.

⸻

Hold and Breathe:
	•	Hold this contraction for 10-20 seconds to start (work up to longer holds).
	•	You can breathe shallowly into your chest while holding the vacuum, but keep the belly drawn in.
	•	Stay tall, maintaining good posture and alignment.

⸻

Release:
	•	Slowly release the vacuum by relaxing your core and taking a deep breath into your belly again.
	•	Repeat for 3-5 rounds, depending on your practice.

Standing Vacuum Pose

Your circuit

Advanced Core w/Center Line Focus - GYM

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The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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Advanced Core w/Center Line Focus - GYM

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