Name: Playbook - Danielle Gray - Functional Core
Uploaded: 2023-09-07T19:32:57.549Z
Duration: 20 min
Description: Functional Core

Get abs of steel that not only look good but function well with a circuit that works isometric strength, asymmetry, and anti-flexion and rotation.

Be sure to warm up prior to doing this workout and stretch at the end!

Dead Bug Tension Extensions

Start in a quadruped position. Take one hand off the floor and touch the opposite shoulder. Repeat on the opposite side. 

Reps are total

Beast Shoulder Taps

Sit Ups

Start seated with shoulders and upper back rounded, ribs in and core tight, and your hands touching the ground flat as far forward as you can reach. You have two options for these. 
1) To do Small Leg Pulses 
2) To do Full Lifts

Modifications:
- Lean Back to Elbows Leg Lifts
- Advanced Seated Straddled Full Leg Lifts
- Regular SL Leg Lifts

Progressions:
- Seated SL Pulses to Face
- No hands

Reps are per side

Advanced SL Lifts

Lie on your back and hold on to something sturdy for balance. Using your lats and core, lift your body off the floor in a hollow candlestick position and lower with control. Legs straight and together with toes pointed.

Candlestick Dragonflies

Lie on your back and either hold on to a stable surface or a heavy enough weight. Keeping your back pressing into the ground, tuck your knees up toward your chest and be sure to get your hips off the ground. Every rep, always extend them back down straight, together, with toes pointed. 

Modifications:
• Lower Body Crunches

Lying Tuck Ups

Hold the kettlebell or dumbbell by your sides with a firm grip. (Almost as if you’re trying to crush the handle) Roll your shoulders down and back keeping your chest up. Think good posture and brace your core. March forward and backwards for the number of steps programmed. 

Modifications:
• SA Farmer Carry
• Farmer Carry Marches

Progressions:
• SA Rack Marches

SA Farmer Carry Marches

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)

Reps are per side

Plank Elbow to Knee Touches

Main Circuit

Functional Core

Core Activation Superset

10 Min EMOM Belly Fat Blaster

Michael

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Flashback music FUN! Oh and also, it buuurnnsss

Crystal D'Amato

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Fabletics Bodyweight Core: 10/18/22

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

Krista Bartolomucci

Quick Ab Burner

Heike

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 

No Rest Ab Burner

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

5 Minute Abs

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!

Functional Core

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