Name: Playbook - Hannah West - core (6)!!
Uploaded: 2023-05-09T17:37:19.728Z
Duration: 10 min
Description: core (6)!!

You will need a light dumbbell or something equivalent for this core workout!

- start in a high plank position, keeping core engaged and back flat (no butt in the air, no tummy on the ground) 
- bring one leg out and touch your elbow, return back to high plank and repeat on other side

spider plank

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

Russian twists

- From a seated position with one knee bent, one leg slightly straight, and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Take the dumbbell and go under one leg passing it to the opposite hand to go over the opposite leg
- You should be passing the dumbbell through making a figure 8 

** To get the leg motions down without a dumbbell, think about the bicycle ab exercise!

Dumbbell figure 8

- Starting in a high plank position, with a dumbbell under your shoulders slightly to the left or right of you
- Reaching with the opposite hand, drag the dumbbell to the opposite side
- Repeat sequence for desired reps

core (6)!!

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