Name: Playbook - Christopher Kellum - W1/D4 Core shredder
Uploaded: 2023-06-10T22:59:28.751Z
Duration: 10 min
Description: W1/D4 Core shredder

Not bad.
Only excerise to give me trouble was the scissor hold

Patrick

Yban 

This is an intense core workout that is going to put your endurance to the test! If one round doesn't feel like its enough I recommend adding in a second round.

-Lay flat on the mat with your body positioned in a straight line from the top of your head, down your spine, and into your tailbone.
-Place your hands behind your head, elbows out.
-Inhale as you cross your left leg over your right resting your left ankle your right knee.
-Exhale as you contract your abdominal muscles and slowly raise your upper body off the mat (similar to a basic crunch).
-Slowly twist your torso to your left as you squeeze your abs, bringing your right elbow to your left knee until they touch.
-Inhale as you slowly lower your upper body back down to the mat.

Cross body crunch (L)

-Lay flat on the mat with your body positioned in a straight line from the top of your head, down your spine, and into your tailbone.
-Place your hands behind your head, elbows out.
-Inhale as you cross your right leg over your left resting your right ankle your left knee
-Exhale as you contract your abdominal muscles and slowly raise your upper body off the mat (similar to a basic crunch).
-Slowly twist your torso to your right as you squeeze your abs, bringing your left elbow to your right knee until they touch.
-Inhale as you slowly lower your upper body back down to the mat.

Cross body crunch (R)

-The goal is to mimic a bicycle motion with forward motion! 
-Alternative is putting your hands to your sides on the mat
-Recommend doing this on a cushion mat

Forward bicycles

The heel taps are going to hit the lower abs. For this elevate your shoulders off the ground into a low crunch and away back and forth tapping your heels for 25 reps

Heel taps

Have you feet touching and legs out to the side the goal is to elevate your hips off the ground using your core

Hip rock n’ raise

This is another in and out variation this one you are going to extend and then hug around your legs

In & out hugs

Perform with your legs straight out I recommend cupping your hands and to complete this rep you need to tap the floor. One rep equals tapping both side

Mason twists

"- Lie flat on the floor facing the ceiling. Extend your arms overhead, hands touching the floor.
- Squeeze your abs and lift your shoulders and legs off the floor at the same time. Try to reach your hands to your feet.
- Slowly return back to starting position."

Perform this exercise on both sides

Oblique V ups

These are scissors each rep
You will hold the position for 2-3 seconds then perform a scissor motion and repeat with the opposite leg. The legs never touch the ground so it’s like a 6 inch hold at the bottom while the other leg is elevated 🔥

Scissor holds

This is a 2 part movement you can start with the V up motion then move into the sit up (roll up) . V up = 1 rep then the roll up = 2 reps all the Way to 25

V up Roll ups

You are going to get a wide base and reach to your leg with the opposite arm and perform a swipe across to the next leg and repeat with the opposite arm

Windshield wipers

W1/D4 Core shredder

Awesome workout. Couldn’t perform the 2nd go last workout but everything else was lit

W1/D4 Core shredder

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