Name: Playbook - Hannah Bower - Gymnastics Core: 🔥
Uploaded: 2023-12-12T00:44:20.627Z
Duration: 5 min
Description: Gymnastics Core: 🔥

Plank cat cow… 🤯🤯🤯🔥🔥🔥

Gladis

This was HARD HARD after a 45 min bike workout that also had me dripping in sweat

Ashley

Alexandra

Different, interesting, something I’ve not done before. Loving the addition of gymnastics type of training

Katie

Great add on to the end of my workout!! Love seeing your journey back to gymnastics & getting to try some of your workouts

Shelly

Charissa

For the 2nd to last exercise... The screen is black!😱

Leigh-Ann

This is a staple core circuit I did growing up! You can modify to make it easier if need be. Targets all the inner and outer core muscles! Just need a stair or lower level box/bench.

Everything is in 10s in all directions. 10 sec hold, 10 dips, 10 leg taps.

Modify: lessen range of motion, go on floor instead of box. Remove leg taps or dips and add in a longer hold.

Keeping core engaged, full dips up and down. 

Make sure elbow is under shoulder. 

Hips move all the way up and down. 

Your tummy is facing wall in front of you: don’t let it turn to the floor or ceiling. 

Neutral spine

Side Plank Dips

The goal is to be quick with movement to force more stability. Modify and slow it down or less range of motion.

Squeeze your quad and point your toe aggressively. The squeeze on its own will work the muscles.

It’s ok if you lose a balance while learning. I still did and I’ve done this for years!

Side Plank Toe Taps

Keeping hips pushed up to the ceiling. 5-10 sec hold

Side plank hold

If you have DR, please modify this exercise by a doing a bear plank or plank hold unless you can manage the pressure well within your abdomen.

You will arch and then push into a plank “cow” so a more follow plank by round the thoracic spine.

Modify: and take out the cow or lessen the range of motion

Plank Cat Cows

I am doing a more rounded plank. You can take the rounded shoulders out and have less protraction of the shoulder blades if you’d like/

Remember to squeeze quads and maintain core engagement. 5-10 sec hold

Plank hold

Repeat on the other side! You may find one side to be more challenging than the other: this is normal and just showing body compensations and weakness. You can work on this by adding a few more reps on the weak side as long as it doesn’t compromise form.

Side plank dips

The tighter you squeeze your body, the easier it will be to balance: if you are wobbling a lot make sure your elbow is under your shoulder and tummy is forward, not tilted up or down.

When filming I forgot to do this set! 🫣 I’m sorry!

Side Plank Hold

Make sure you are lifting hips up to the ceiling. 

Stretching arms far out behind your head. 

Ribs tucked down.

Squeezing glutes and quads are hard as you can with pointed toes.

When you lift your legs you are also slamming them down as quickly and aggressively as possible. This creates instability that you will have to “fight” to keep form.

Straight Leg Bridge + taps

Finishing with a hold. Can hold longer than 10
Sec.

Remember to squeeze and be “tight” from head to toe!

Straight Leg Bridge Hold

Core Circuit

Gymnastics Core: 🔥

Appreciate the reminder! it’s something I’ve tried to be more conscious of lately after reading your core guide

Tricia

I purchased your core guide but would love tutorials on this app to make things easier for me because I am a kinesthetic learner and learn best when I have guidance like you have been giving via this app. It's like you are talking directly to me to guide me which is the best. Diaphragmatic breathing is hard and I have DR and prolapse plus hernia as well. So it's vital I learn the proper technique since I am doing body building competition in the next 2 years. Thank you for doing what you do. We all love and support you.

Jennifer 

What is diaphragmatic breathing?

Nice reminder and demonstration! I did it while stretching after my workout to practice more

Janine Ducharme

Says 5 minutes and the video was only 47 seconds, was confused as to what to do for the remainder of the time.

Jaleesa

Former chest breather here! SO glad you have these extra video's on top of the workouts! Definitely indulging in this! ♡

Marie

Diaphragmatic Breathing Tutorial

Yes! Love this! Your explanations into detail and anatomy and function make so much more sense! Thank you!

I appreciate education about all aspects of the core and not just a highlight reel of how to get a six pack 😝

Jordan Mastera

So helpful! I bought the core guide and I have been loving it so far! I can tell that I am beginning to properly breathe and my inner core unit is getting stronger!

Taylor Miller

Inner vs outer core

Hannah, this is fantastic information thank you so much for sharing your knowledge in an understandable way!!💓

Not really seeing exercises to build core strength systematically, and with diastasis recti prevention

Shantel

Hannah has a wealth of knowledge. She seems to really care about being able to get helpful information out to everyone in a way that we can understand and learn easily. Thankful for the many many different resources she has! .

Kayleigh

How to breathe during exercise

Amazing info . I was an athlete for 24 years and after having 4 kiddos I thought that I just have to deal with that bulging. Now I need to work on it . Thank you

Cristina

Marilu

This is great. I’ve had coning since high school gym. No one has ever corrected it!

Storm Houser

IAP examples- ways to modify

I’m a little confused as why the videos all cut off before they seem to be finished. I would love to know how to fix it!

Shalee

Thank you. I feel I have a lot to learn and think some of my back pain/ issues may be from this. Excited to learn more

Writing in white hard to read and too small. Stop. Insert a box for people to read. Makes it better quality.

Selina

Tips for Understanding IAP

In active breathing, specifically during the dead bug exercise in this Coning & Bulging video, when exactly are you inhaling?

Alissa

Sooo helpful! Especially the picture at the very end with that POV.

Taylor

Coning & Bulging

Hi there!! This video was so helpful as I am now 6.5 months pregnant. I am starting to experience pelvic pain and issues if I’m walking too much or “over do it”. I know I need to work on this pretty much immediately and I plan to! With my membership here do I have the full plan or do I need to get anything else? I want to get started right away.

Carly Cashman-Crespo

Much more informative than the last video

Courtney

This was the first video I watched being on this app. My goal is to learn more about and strengthen my own core and this got me understanding a lot already and more excited to keep going

Demonstration of Uncontrolled Intra Abdominal Pressure

I have a quick question. I’am one of those individuals that when looking at me I have skinny or toned legs and arms my stomach looks like I’am pregnant but I’am not nor have I ever been. Is there any specific workouts or moves I can do to help my core. I’ve been this way since I was a kid. Thank you for your time and amazing effort for this awesome app and workouts. Hope all is well. ☺️

Jaclyn

This video helped me more because of the pictures and videos that you pointed and went into detail on. You was very detailed and it helped me understand it alot better!

Heather

How to engage my TVA. How is it supposed to feel

Arpita

Coning Demonstrations Improper TVA engagment

Meaghan

Sarah

Importance of Engaging the PF Properly

I’m so fascinated by this. I do abs all the time and never felt like I had a strong core esp after back surgery. I’ve been trying to train myself to breathe properly and engage my abdominals. You explain it so we’ll.

I really want to learn more about my core! This is great! I'm realizing my body changed so much after my VBAC; even a year later my core needs some serious work. Looking forward to more of these! Thanks for the knowledge 😍❤

Aerin

You explained that so well! I finally understand and it’s finally clicked !! I’m so excited to try this next time I’m in the gym - Thankyou Xx

Jordie

Why Sucking your belly to your spine can be harmful!

Still not really sure how to engage the core

Carabetta

Caitlin

Very informative! I was able to do with in a couple of tries. I love the way it’s compared to zipping up a jacket making it simple.

Isis

Great visual for engaging your core!

Emily Jacobs

Cortney

Love having a trained guest on here for pelvic floor

Christian Swanson 

pelvic floor myths & preparing for labor

Still finding it so hard to know if I’m engaging properly.

Megan

Hiba

Inner core work

Anna luise

Amber

currently 8 weeks postpartum, this was a great one!

Kenzie

Abs, obliques & core

The second part was a bit hard to follow as the audio is off from the video

Anna

Brynnlee

Amazing content! Would definitely of given 5 stars if the 2nd half of the video didn’t lag.

When to modify exercises to protect the core

Always a favorite to revisit before squats!

Carrie

I absolutely love this one. I do it before I stretch people and it works so well with my PRI correctives. My back has been feeling so good since doing this a couple times a week! 🙏

Tapping into the inner core-building a foundation. “DR Safe”

Don’t know if I am not doming… if I look in the mirror next to me, it looks ok. 
If I look down my belly, my belly flap hanging down. Doming?

Alicia Compton

The talking was way too fast and I couldn’t follow what I was supposed to be doing.

Rhiann

Plank Hold Progressions

Thanks for making a complicated topic easy to understand

Elli

AMAZING explanation! I can’t wait to incorporate this into my daily exercises.

Fixing flared ribs

Yes! Love the proper form tutorials!!

P.S. any chance you could potentially link your favorite workout gear or what you’re wearing?

Erin

Karey

Proper form: Bird-Dog

Definitely doing these wrong … thank you!

Navita

Awesome to see someone teach and do this correctly finally!! :)

Jackie

Proper form: Leg Lifts

Tamika

Perfect ab crusher to add to the hiit I just did too!

Meghan

Great way to end upper body day 💪🏼👏🏼

LIVE 5 min abs/core

Clarissa Perez

I usually don’t have issues with this but I love this cool little trick!

Taylor Jackson

Correct form hack for core workouts

Quick hiit on my elliptical and this ☺️ perfect for being short on time and needing an endorphin surge 😁

Jacki

Did a mix of some of your leg workouts (a Hannah Bower Hybrid 💁🏻‍♀️) and ended with this 🙌🏻🙌🏻🙌🏻

Jillian

Amazing 5 minutes, that finisher WOW! Great one!

Live 5 Minute Core

So good!! I just finished a college athletic swimming career and have been really struggling to find out where my fitness goes from there and I think your app might just be my answer!!

Madison

9 minute Ab Circuit

I haven’t been able to do exercise to often, like 2 or 3 days a week. Will I loose progress with that frequency?

Sorangelie

Maria

4-12 Minute Stability Ball Abs

I’m definitely gonna add this to one of my go-to’s!

Keri

Morgan

Tiana

Those lower crunches humbled me real fast🥵

Nichole Cunningham

Emma

Good! Challenging for an after baby and workout!

Haven

Mini Core Circuit

Ab Burnout

It says 45 mins but was just the 1 minute exercise? Not sure if it’s a mistake and the rest of the workout is missing? Loved the one exercise but want more like this!

Not sure if its my phone but i cannot see this video properly
I can only see your knees😊

Anda

Looooooove the description on this one!!! So important for form! Such minute cues but all together makes for a challenging core workout!

Gymnastics Core: 🔥

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