Name: Playbook - Chelsea Hofer - Advanced Core
Uploaded: 2026-06-23T02:25:40.992Z
Duration: 12 min
Description: Advanced Core

Solid as a standalone class or to add on after another workout! 

Grab some socks for the mountain climbers and  pair of light to medium dumbbells

Let me know how it goes in the comments 😝

- Start by lying down on your back, both legs up in a table top position (knees and hips bent to 90°) and both arms pointing straight towards the ceiling weights in each hand 
- Maintaining a neutral spine, extend one leg forward and down while simultaneously lowering same arm into a chest press with control
- As you return your arm and leg to the starting position, rhythmically switch sides to repeat the movement on the opposite side

Dead Bugs (Chest Press)

Mountain Climber w/ Socks

- Lay down on your back with your lower back pressed into the ground
- Place your fingertips near your ears, elbows pointed out, weights in hands
- Bring your legs up into a table top position (knees and hips bent to 90°)
- Engage your core and raise your shoulder blades off the floor
- Straighten the right leg long while turning the upper body left, bringing your right elbow toward the left knee (twist through the core and lead with the shoulder rather than your elbow)
- Switch and repeat on the opposite side
- Alternating back and forth for desired time or reps

Weighted Bicycle Crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg raises to hip raises

•glue your lower back to your mat by tucking your tailbone and knitting your ribs together
•extend your legs and arms long
•lower legs as much as possible while maintaining lower back connection with mat •stay for 20 seconds

RUS Hollowbody-🔆Advanced🔆 | Static Core

Your Workout

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Full Body, Full Send ⭐️

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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I love these sport sweaty and effective core workouts! Please upload more!!

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

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