Name: Playbook - Hannah Stebnicki - W3/D4 Core
Uploaded: 2024-03-01T22:26:23.323Z
Duration: 26 min
Description: W3/D4 Core

Objective:
This workout will be focusing on core 

Format:
This workout is comprised of 1 circuit composed of 5 moves. You will preform each move for 45secs constantly without rest between and only resting for 45secs after all 5 exercises are completed. There will be three rounds

Modifications:
- Decreasing the range of motion will make the movement easier to preform

After you’re done with this workout let me know what you thought in the comment section. Your feedback is key for future programs success!

Now go kick some booty!


- Coach Hannah 💜

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow body flutter kicks

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core
- repeat on other side for same amount of reps

Side plank hip raises

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Lay down on your stomach 
- Reach arms overhead 
- Lift legs off of ground
- Driving both arms towards hips rotate palms upwards while reaching over lower back

Swimmer Supermans

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

W3/D4 Core

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