Name: Playbook - Connor Obrochta - Everyday Core
Uploaded: 2022-09-01T18:11:19.586Z
Duration: 10 min
Description: Everyday Core

This workout consists of 2 blocks of 5 minutes all based off time!

You will be working off an EMOM on both blocks!

EMOM - Every Minute On the Minute!

In this EMOM you have 5 rounds in 5 minutes 

Round 1: complete 12 weighted sit up followed by 20 bicycle crunches in 60 seconds! The remaining time is yours to recover…. If there is any! If not go right into the next round.

- 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

- 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

Core EMOM - 1 (weighted)

In this block work with 3 movements! There will be no rest unless you absolutely need it! 

Movements
• Hanging Leg Raise - or Roman chair leg raise 
• Plank Hip Drop 
• Plank Hold

In a hanging position, pull your shoudler blades down and back and engage your core 
- Keeping your core tight
- Raise your knees up slowly coming up to hip level
- Avoid swinging by controlling the movement

Hanging Leg Raise

In an elbow plank position with feet together
- keep hips slightly higher than shoulders
- allow hips to fall over to the right coming down towards the ground, picking your hips up and over to the other side

Plank Hip drop

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Tip* try pulling your elbows to your toes to create tension making the plank more difficult

Everyday Core

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