Name: Playbook - Danielle Gray - Core 360
Uploaded: 2023-09-07T19:32:57.574Z
Duration: 20 min
Description: Core 360

Train your core from front to side to back with this two round core challenge. No equipment needed!

Start in a high plank and lock out the arms as straight as you can with an optional mini band around your wrists. Keeping your arms straight, abduct your arm to the side and keep your hips as still as possible. You should feel this most in the shoulders and additionally in the core to maintain your form. Keep the bottom down and tailbone tucked under so you do not have a banana back. Breathe! 

Modification: 
- Knee or Incline Plank Taps 

Progression: 
- Decline Plank

Reps are total

Plank Taps

Lie on your stomach. Keep your arms by your ears and your legs and ankles glued together. Try to reach your arms behind your ears and lift your arms and legs as high as you can at the same time. Lower all the way down, do not collapse. 

Modification: 
- Arch Ups
- Lift just legs only and then just arms only 

Progression: 
- Ankle Weights 
- Hold a weight in your hands

Superman Lifts

Start in a high plank, shoulders over wrists, bottom tucked under, ribs in, legs straight, feet apart. Try to keep your hips square as you lift the opposite arm and opposite leg together to touch the elbow to the knee. 

Modifications: 
- Plank Hold 

Progressions: 
- Extend out before bringing the elbow to the knee (Demonstrated)

Plank Elbow to Knee Touches

Lie on your stomach with your arms by your ears and knees and feet together. Keep the legs and ams straight as you get your momentum from a push to begin rocking. Keep your abs tight and almost push into the floor as you rock to keep your rhythm. Maintain the biggest arch you can and keep pushing. 

Modification: 
- Superman Lifts
- Superman Hold

Superman Rocks

Start on your side and lift your hips, circle the leg forward and then backwards. Keep your hips flat and core engaged. 

Modifications:
- Side Plank on Elbow and Knee
- Side Plank on Hand and Knee

Progressions:
- Side Plank Hand and Foot Ankle Weights

Reps are per direction per side

Side Plank Leg Circles

Lie on your side on your elbow. Use your hand to help you lift your torso and push your arm straight. Reach your shoulder towards your knees. Legs straight or bent. 

Modification: 
- Legs bent (Demonstrated)

Progression: 
- Add a bent legged jackknife in between each straight leg rep

Reps are per side

Jackknives

Start in a plank, reach one arm through to end up on that shoulder. Keep your hips down as you roll through to your back as if you're doing a glute bridge. Continue rolling the same direction and push yourself up with one arm. Be very conscious of your core.

Modifications:
- Plank Push Ups
- Push Ups

Progressions:
- Add a push up in between reps

Reps are total

Rotational Plank Push Ups

Put your forearm against the wall, step your outside foot about a foot away from the wall and lean into the wall and push into the floor as hard as you can. Flex as many muscles as possible. This is one you have to try to MAKE hard. You should be shaking, you should be trying to slip or break the wall. Bring the inside knee as close to your chest as possible while still pushing into the wall and ground.

Reps are per side

SA Side Plank Wall Push

Start in a hollow body with your legs straight and together and arms by your ears. Push your low back into the floor before starting. Roll onto your elbows and keep your shoulder blades off the ground in a plank position. Roll back. Do both sides. 

Modifications: 
- Hollow Body Hold 
- Hollow Body Rocks

Progression: 
- Hollow Body Roll to Extended Plank

Reps are per direction

Hollow Body to Plank Rolls

Lie on your side with your head resting on your bottom arm. Put your top arm on the floor in front of you to keep your balance. Keep a straight line from fingertip to toes ensuring no piking your hips or arching your back. Squeeze your side and lift trying to keep your arm by your ear.

Reps are per side

Side Crunches

Interlace your fingers and put the top of one hand down on a cushioned surface and get in push your position with your feet wide. Slowly lower down with your arms straight to one side and gently place your shoulder on the floor. From there, you can try to press back up with straight elbows or reset and do the negative lower downs again.

Modifications:
• Plank Push Ups
• Plank Shoulder Taps

Reps are per side

Plank Lateral Lowers

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Flashback music FUN! Oh and also, it buuurnnsss

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Great combination!  Love the tuck, pike, straddle up combination and forward hinges were brand new to me

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HARDxCORE Core: 5/9/22

Slider Core: 12/13/21

I enjoyed most of this workout but it would be nice to have the workouts listed/written out somewhere so that it's easier to skip the explanations. Another thing that would be helpful for people following along with the videos is to give a countdown or say each time something is about to start.

Kjersti

Wow!!! I really felt all my muscles engaged. Every after resting for a moment I. Am still feel them pulsing!!! Great ab workout!!! 🎉

Roxi

This is by far my favorite ab workout. Danielle is a very attentive and informative instructor.

Aaron

Abs Like A Gymnast Part 1

Abs Like A Gymnast Part 2

It’s a great quick ab workout that you’ll feel!!!

Just like you said, “if you’re not feeling the burn yet you should be,” but I already was! Great quick workout!

Serena Lignell 

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Great workout to do just in between my daily routine... and I love having the music with the exercises... that's really motivating!

Caroline Hempel

Nice quick ab work out!! 3 reps of this and you’ll truly feel the burn! 🔥🔥

First time doing this one. Loved the exercises you picked out. Wish there was an audio cue so I could listen for the change in exercise.

Megan Trahan

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Abs Like A Gymnast: 3/18/21

Abs Like A Gymnast: 2/5/21

Great workout!! Mostly targets front ab muscle group doesn’t get the obliques. Still loved it though!

Abs Like A Gymnast: 12/15/20

Harder the second time around. Must agree SOS!!

Teresa

Wow - definitely challenging. I had to stop twice so Will need to to this many more times before I can completed it. THANKS!

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