Name: Playbook - Hannah Bower - Mini Core Circuit
Uploaded: 2023-12-12T00:44:20.245Z
Duration: 5 min
Description: Mini Core Circuit

Those lower crunches humbled me real fast🥵

Nichole Cunningham

Emma

Good! Challenging for an after baby and workout!

Haven

I actually did the 3 rounds this time yay!!! Love the variety in this one. Thank you so much!

Jaclyn

This was the best!! I love your abs circuits!!🧡🧡🧡🧡

Maria

Only made it 2 rounds... darn core is SO weak!

Becky

This was the first workout I’ve gotten to all week. I went back to teaching this week (I teach fourth grade) and had to leave my baby for the first time since she was born. It felt good to have time to do something for myself today! Did this after a two mile track workout 💪🏻 hope you have a wonderful Labor Day weekend!! 🥰❤️

Jillian

Rebecca

This is a mini core circuit great for after a workout, as an addition to a workout, or as a warmup! 

Enjoy!

This is a mini core circuit great for after a workout, as an addition to a workout, or as a warmup! 

Do 3-5 rounds!

As always, modify as you need!

Enjoy!

Keep your hips lifted, butt lowered, and core engaged. 

Only twist/rotate as far as range of motion will allow.

Modify by shifting weight between your two feet.

Plank Hip Dips

You can do these on a bench or on the ground.

What matters here is that you pay attention to coning and breadloafing. 

Only lift and lower your legs as far as you can while maintaining good engagement.

V-Ups

These are a challenge! 

Keep your hips lifted and core engaged. 

Modify by placing your lower knee down for stability.

Side Plank Crunch + Toe Touch

The weight is optional! This will be hard without them.

What you do not want is for your upper body to be propelling you forward. 

Slow and controlled. Use your core to generate the movement. Not your chest and neck.

Weighted Toe Touches

You can do the full 30 seconds per side or you can switch at the 15 second mark, up to you!

Alternating Crunches

These are hard, so modify as you need! 

Only lift and lower as far as you can while maintaining proper core engagement. 

Modify by doing one leg at a time or by laying down completely flat and then alternating legs.

Lower Crunches

Mini Core Circuit

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. ☺️

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!

Mini Core Circuit

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