Name: Playbook - Chelsea Hofer - Weighted Core + Control (DB Only)
Uploaded: 2026-06-23T02:25:40.774Z
Duration: 15 min
Description: Weighted Core + Control (DB Only)

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

Valentina

A slow-burn, strength-based core class using just a single dumbbell. We’re training deep stability, not just the “six pack burn.” Think controlled reps, intentional breath, and full-body connection ❤️‍🔥 the kind that shows up in your lifts, your posture, and your day-to-day strength.

Equipment: 1 dumbbell (medium weight)
Training Focus: Anti-rotation, anterior core, obliques, hip-to-rib connection
Suitable for: Gym or at-home

•	Lie on your back with arms extended straight up and knees bent to 90°, stacked over hips
	•	Flatten your lower back gently into the mat by performing a posterior pelvic tilt (brace your core)
	•	Slowly extend your right arm and left leg away from your body, keeping them just above the floor
	•	Exhale as you extend, keeping ribs down and spine neutral
	•	Inhale to return to the starting position, then repeat on the opposite side
	•	Maintain tension in the core throughout — your low back should not lift off the ground

Cue: Zip your ribs down, press your low back into the mat, and move with control.

🧠 Quick Tips:
	•	Lower back popping up? Don’t extend the limbs as far — shorten the range
	•	Ribs flaring? Slow down, focus on the breath, and reset before continuing
	•	Neck tension? Rest head flat or place a towel roll under the head
	•	Want more challenge? Add a mini band at wrists or ankles

🔁 Suggested Warm-Up Volume:
	•	2–3 sets of 6–8 reps per side (alternating sides)
	•	Tempo: 2–0–2–1 (2 sec extend, 2 sec return, 1-sec pause at top)
	•	Rest: 15–30 sec between sets

Dead Bug (Core Activation)

•	Lie on your back with knees bent and feet flat, hip-width apart
	•	Brace your core and press through your heels to lift into a strong glute bridge
	•	From this lifted position, alternate lifting one foot off the ground 3–5 inches
	•	Keep your hips level and glutes fully engaged as you march in place
	•	Move slowly and with control — don’t let the hips dip or wobble side to side
	•	Focus on glute tension + anti-rotation core control with every rep

📅 Week 1 Starting Point:
	•	Reps/Sets: 3 sets x 10–12 total marches (5–6 per leg)
	•	Tempo: 2-1-1-1 (2 sec lift, 1 sec squeeze, 1 sec march, 1 sec reset)
	•	Goal: Lock in glute activation + pelvic control
	•	Start bodyweight or with light band above knees


🛠 Modifications:
	•	Beginner: Hold a static glute bridge if marching causes hip drop
	•	Postpartum or pelvic floor concerns? Focus on exhaling as you lift each leg, and keep reps low + slow
	•	Advanced: Add band above knees + a plate on hips and march slowly with extended hold at top


🧠 Form Fix Tips:
	•	Keep your ribs pulled down — don’t arch your back
	•	Hips drifting? Place a water bottle or yoga block on your pelvis and try not to let it fall
	•	Knees drifting inward? Light band will cue glute medius and clean up alignment
	•	Your march should be slow, like you’re in water — no bouncing or swinging

🏋️‍♀️ Weight Guidelines by Level (Optional Hip Load):
Beginner | Bodyweight or mini band only
Intermediate | 10–20 lb plate or dumbbell
Advanced | 25–35+ lb DB/plate + mini band above knees

This is one of the best anti-rotation, glute + core combo moves in your entire program. Do it slowly and intentionally.

Glute Bridge March

Warm-Up

•	Start in bear pose: hands under shoulders, knees under hips, knees hovered 1–2 inches off the floor.
•	Place a dumbbell just outside one hand (not directly under your chest).
•	Keep hips level and core braced as you reach across your body with the opposite hand to pull the dumbbell to the other side.
•	Move slow — the goal is to prevent your hips from shifting or swaying.
•	Replace your hand to the floor with control, then repeat from the opposite side.
•	Keep your spine neutral, eyes down, and breathing steady (exhale as you pull).

Bear Pose w/DB Pull Through

Finisher

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