Name: Playbook - Connor Obrochta - 5MW - 13 (Weighted Core + Stability)
Uploaded: 2022-09-12T15:24:11.670Z
Duration: 5 min
Description: 5MW - 13 (Weighted Core + Stability)

This 5MW is focused all on your core! Pushing for 3 rounds in 5 minutes!

Equipment: 
• Dumbbell
• Stability ball

Workout
• 10 Rotational twist to press (L to R)
• 10 Rotational twist to press ( R to L)
• 20 plank Rollout 
• 20 Plank Marches
• 20s Plank Hold

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from left side back pocket, pressing it to right side at shoulder level

** Tip - Focus on keeping your shoulders pulled back, lower back flat , rotating though your shoulders

Rotational Twist to Press (L. To R.)

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from right side back pocket, pressing it to left side at shoulder level

** Tip - Focus on keeping your shoulders pulled back, lower back flat , rotating though your shoulders

Rotational Twist to Press (R. To L.)

Start on your knees with your elbows on a stability ball
- Take your knees off the ground coming into a plank position 
- hold the plank with a wide base keeping your feet shoulder width apart
- press your arms over head controlling your core, and then take your arms back under your shoulders

Stability Ball Rollout

Start on your knees with your elbows on a stability ball
- Take your knees off the ground coming into a plank position 
- hold the plank with a wide base keeping your feet shoulder width apart
- bring your right knee to the ball then left knee to the ball to alternate the march

Stability ball Plank March

Start on your knees with your elbows on a stability ball
- Take your knees off the ground coming into a plank position 
- hold the plank with a wide base keeping your feet shoulder width apart

Stability ball plank

5MW - 13 (Weighted Core + Stability)

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