Name: Playbook - Jenny Campion - CORE in 15mins/ ❌ Sit Ups
Uploaded: 2022-10-30T21:20:10.836Z
Duration: 15 min
Description: CORE in 15mins/ ❌ Sit Ups

Well that was hard! Thanks Jenny 🤬😤🤣

Bev McGillivray

Melody

Feb 17 2022

A quick core session to target all the different muscles in the core complex in a safe and effective manner. Make sure you are feeling those deep abdominal muscles working to protect your low back. 

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LET'S GO! Rate the workout/leave a comment and let me know how it goes.

Snap yourself and tag me on Instagram @jenny.campion for accountability and to inspire the community ✨ - I'll be sure to repost!

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- only lower as far as you can without losing core engagement - low back does not start excessively arching! You should not feel pain in the low back.
- REP COUNT is per side

Dead bug

- Start in a high plank position
-Press one hand into the floor and take one hand off the floor and touch the opposite shoulder
-Hold for 1-2 seconds. Keep core tight and hips level
- Repeating on the opposite side

High Plank Shoulder Taps

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Reverse crunches allow you to keep your upper body resting on the floor, while still targeting your entire core. ... It's essentially the opposite movement of a standard crunch
-Place your arms extended by your side. 
- engage core and lift your knees up towards your chest, instead of lifting your shoulders and neck off the floor towards your knees.
-keep the same bend at the knee throughout the movement and feel the pull of the legs from your abdomen.
-when lowering your legs, control the movement. Try not to let it pull your low back into an arch.

Reverse crunches

Core C1

Beginners - do 2 rounds with instead of 3.

Also feel free to reduce the reps and seconds to ensure good form throughout.

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
- only go as low as you can without losing core engagement/ arching in the low back

Lying leg raises

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
-slow and controlled. Not just throwing your limbs around!
-REP COUNT IS TOTAL # (E.g 30 means 15 per side)

Slow Bicycle crunches

- Place elbow 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
- Keep core engaged and hold. Breathe!
- If needed perform with feet staggered or with bottom knee on ground

Side plank (elbow)

- Get into a plank on your elbows: shoulders over your elbows, neutral spine, quads and glutes tight.
- Take on foot off the floor and bend your knee, bringing it out to the side and as lost to the same side elbow as possible.
- Extend leg back to start position and alternate sides.

REP COUNT - total number. 20 reps = 10 per side

CORE in 15mins/ ❌ Sit Ups

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