Name: Playbook - Jess St John - Core
Uploaded: 2023-12-13T15:49:49.516Z
Duration: 60 min
Description: Core

Briana

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged by tilting your pelvis up, pushing your lower back into the floor, and pulling your belly button into your spine
- Squeeze glues and keep the rest of your body tight
- Aim for small movements

Hollow body rocks

- Hang from the bar and squeeze muscles into a hollow position
- Tilt the hips upward and pull the shoulders down to lean back slightly
- With straight legs raise your feet as close as possible to the bar and slowly lower back down
- Avoid swinging

Hanging leg raises

- Use arms to support body weight on dip bar, pushing through the shoulders for stability 
- Bend at hips and knees (tuck)
- Drive knee to opposite shoulder
- Aim to bring hips in front of the hands as you raise your knees up 
- Control back to the starting position and alternate sides (12 total)

Dip Bar Oblique Tuck Raises

- Hang from the bar
- Tuck knees and lean back into shoulders to bring feet towards bar
- Use foot on bar to pull yourself through if you can’t do it without, aim to eliminate this over time
- Continue to slowly roll through, using your core and shoulders to resist (go as slow as possible)
- Pull yourself back through to the starting position (progression), or extend legs and release (regression)

Do 10 reps total resting as needed

Skin the cat

- Lay on a mat with hands on a solid post/pole in front of your head
- Raise body up so only your shoulders, neck, and head are in contact with the floor
- Maintain a hollow body position so that hips are stacked directly over your shoulders 
- Slowly lower to the floor always visualizing a straight line from your shoulders to your extended foot (ie, do not arch your back or bend at your hips)
- Regressions are shown in the video, starting with the hardest and ending with the easiest variation
- Note: if you do the single leg variation, make sure to train both sides equally

Dragon flag negatives

- Start in a handstand with your stomach to the wall
- Leave a few feet between your hands and the wall (the closer your hands are to the wall the harder it will be)
- Push through shoulders and finger tips to maintain stability (spreading fingers will help)
- Keep your gaze between your thumbs
- Maintain a hollow body position while lowering one foot to the floor and slowly raising it back up
- Alternate sides for 8 reps total 
- To regress this, place feet on lower surface and move hands further from the surface your feet are on

Wall handstand/plank toe taps

- Start in a plank with your shins on an exercise ball 
- With straight legs, bend at the hips and lift the hips toward the ceiling
- As you do this, pull your toes up onto the ball and shift your weight into your hands
- Push through shoulders and fingertips with fingertips spread out to add stability
- Keep the core tight and slowly return back to plank
- To regress this, bend the knees (tuck), as you raise your hips

Exercise ball plank to pike

- Start in a plank with your feet on a bench
- Rotate hands outwards and spread fingers 
- Your thumbs should create a straight line parallel to the bench
- Push upwards through your shoulders
- Squeeze glutes, tuck your tailbone under, and pull your hips and ribs toward each other 
- Hold until failure

Core

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