Name: Playbook - Connor Obrochta - Total Core Workout
Uploaded: 2022-09-01T18:11:19.580Z
Duration: 15 min
Description: Total Core Workout

Total core workout will Challenge you with weighted,  unweighted movements, holds, and muscles you may have never worked before 

Equiptment:
•DDB
•Plate
•Stability ball

3 rounds through working with heavy weight followed by light weight burnout 

Movements:
• Single Arm Crunch (R. Arm)
• Single Arm Crunch (L. Arm)
• Leg Raise 
• Hollow Rock Flutter

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)

Laying flat on your back (supine) allow a soft bend in your knees to ensure core is engaged and back is flat on the ground
- grip the ground for control 
- use your core to raise your legs straight up over your hips and lower with control lightly tapping your heels

Leg raise (supine)

- 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

Block 1

3 rounds all based off time 
Round 1: 40s at each 
Round 2: 30s at each
Round 3: 20s at each

Obliques with core stability

Movements:
• Side Plank Drop n Pop (R. Side)
• Side Plank Drop n Pop (L. Side)
• Handoff 
• Stability Ball Rollout 
• Stability Ball March

** add weight to side plank movements to make it more challenging**

- 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 (R. Side)

Side plank Drop n Pop (L. Side)

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

Laying flat on your back with the ball between your feet!
- Engage your core and v up passing the ball from your feet to hands meeting in the middle 
- repeat passing the ball back from your hands to your feet

Handoff Stability ball

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

Total Core Workout

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