Name: Playbook - Connor Obrochta - Core Shredder
Uploaded: 2022-09-01T18:11:19.550Z
Duration: 25 min
Description: Core Shredder

Great set, working on building my core up

James

These are some of my favorite core exercises to work all of the abdominal muscles!

Go through the 11 core movements for  3 rounds trying to increase the weight when the reps decrease and pushing for the time intervals! 

Feel your core work make sure proper form and focus on your abs is a priority with each rep and second that passes!

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted Straight Arm sit-up

Laying flat on your back (supine) with core engaged and legs slightly bent feet flat 
- DB is directly over your chest in your right hand
- keeping your arm locked out drive just your shoulder blades up lifting off the ground 
- try adding a slight pause at the top of the crunch before coming down

Single Arm Wtd Crunch (R. Arm)

Laying flat on your back (supine) with core engaged and legs slightly bent feet flat 
- DB is directly over your chest in your left hand
- keeping your arm locked out drive just your shoulder blades up lifting off the ground 
- try adding a slight pause at the top of the crunch before coming down

Single Arm Wtd Crunch (L. Arm)

- Hold the weight in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down (slow, controlled, focused)
- Alternate with opposite leg 
- Keep core engaged

Weighted hollow body flutter kicks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Feel each Rep and contract your core

Bicycle crunches

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

**Tip- For modification stagger out your feet OR drop to your bottom knee and tuck your foot back

Side plank Drop n Pop (L. Side)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the sky to make a straight line from head to toe
- Keep driving your hips up to the sky pulling your rib cage to your hip

**Tip- For modification stagger out your feet OR drop to your bottom knee and tuck your foot back

Side Plank Hold (L. Side)

Side Plank Drop n Pop (R. Side)

Side Plank Hold (R. Side)

- Elbows under shoulders and hands out front
- have a wide stance with your feet to ensure core control
- slightly pull your elbows back to your toes engaging your core
- anchor a weight to your upper/middle back
- Keep entire body tight as you hold position for time

Plank (Weighted)

In an elbow plank position
- shift your body slightly forward bringing your right knee up to your right tricep
- extend back to the start and repeat

Tip* allow your core to work pulling with your abdominal muscles feeling each Rep

Core Shredder

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