Name: Playbook - Danielle Gray - Quick Balance Workout
Uploaded: 2023-11-26T05:05:39.114Z
Duration: 15 min
Description: Quick Balance Workout

For a quick workout where you’re focused on 360° core, this will get you focused on your performance of each rep rather than just surviving a workout. Train with intention!

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

Lie on your side with your elbow underneath your shoulder. Stack your feet and lift your hips off of the ground. 

Modification: 
- Bend your bottom leg and keep your knees together (demonstrated)

Progression: 
- Lift the top leg and hold

Hold per side

Side Plank Hold

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

Squat down with one leg, place your hands flat on the floor, jump your feet back to a supported plank with one leg hovering, jump your foot back in and jump. 

Modification: 
- Walk out and in 
- Skip the jump 

Progression: 
- Add a tuck jump 
- Do single arm

SL Burpees

Stand and hold on to something (two fingers only!) for balance. Lock out and fully squeeze both legs. Your back leg should ONLY go back due to you contracting your glute muscle. This should not go into your back at all. Maintain torso positioning and engage your core. Make sure you're kicking straight behind you. 

Modification:
- Bodyweight

Reps are per side

SL Banded Glute Kickbacks

Put something in front of you as a target to reach for as you lift your back leg into a SL deadlift. When you squeeze your glutes to come back up, drive that back leg up into your chest and skip as high as you can. This will challenge your power and your balance at the same time! 

Modifications: 
- SL DL only 
- Bilateral Deadlift 

Progressions: 
- SL DL to Power Skip to SL Tuck Jump

Reps are per side

Quick Balance Workout

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