Name: Playbook - Chelsea Hofer - Day 13 | Core
Uploaded: 2024-03-31T21:21:18.169Z
Duration: 10 min
Description: Day 13 | Core

Loved this. Had to modify some to keep core alignment. Maybe one day I’ll be able to do the full versions.

- place hands behind head, bend knees w/feet on ground, glue low back to your mat
- alt. R/L crunch to opposite knee

* 1 R/L = 1 rep

Alt. Knee Crunch

- Begin in a supine position with arms overhead and legs extended 
- As you jack knife up, reach hands and right leg up to connect toward sky 
- Roll back down and repeat on other side

Alt. Jack Knife Crunch

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Come into right forearm, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side Plank Hip Raises

- Come onto left forearm, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side Plank Hip Raises (L)

- Find your forearm plank. Keep hips level
- Slowly tap right knee to the mat, then left
- Try not to sway too much as you alternate taps 

*one r/l = 1 rep

Forearm Plank w/Knee Taps

Your Workout

Day 13 | Core

Welcome to 150!!

Kayla

Loved this! I didn’t use weights and it was the perfect challenge for me!

Coura

Marli

Day 1 | Lower Body

Have done this challenge sooo many times LOVE IT! So accessible for a busy Mumma 😘

Love it! The challenges really help me get back into the swing of things when I haven’t been super motivated 🥰

Tracy Sumner

Day 2 | Full Body

Feels so good! My son (home from college) laughed with me and did it too! (Except the frog..he drew a line.) lol

Leah

Great. Frog in a chair was a bit weird but got it done 👍🏻

Trisha

Day 3 | Lower Body

Great! I’m terribly weak in my upper body and so I couldn’t do the full pushup but did them in my knees

Day 4 | Upper Body

Awesome did this one with my two young kids.

Day 5 | Full Body

I did the first 5 days together and today I can barely move

Βαλεντινη Χουστη

Day 6 | Lower Body

That was hard. I modified a lot.  Hard to do these without feeling it in neck low back.

Probably the hardest day so far for me, but a great workout! Maybe some more modifications for those with weak hips and core? Totally doable if you take your time and make sure you have proper form!

Day 13 | Core

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