Name: Playbook - Jess St John - W3/D1 Core
Uploaded: 2023-12-13T15:49:49.589Z
Duration: 45 min
Description: W3/D1 Core

Laurent

This is your core workout for the Bodyweight Beginner program. Learn the fundamentals and strengthen your core to set yourself up for success in your calisthenics journey. Small changes will be made throughout the four weeks so pay close attention!

Do both exercises back to back and rest when both are finished

- Hold your arms and legs extended above the floor
- Keep your core engaged and push your lower back into the floor

Hollow body hold

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and push your lower back into the floor
- Picture a banana on rocking back and forth on a countertop. Be the banana!

Hollow Body Rocks

Hollow Body/Rockers Superset

Do both exercises back to back and rest after each round

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position
- Don’t let your arms and legs travel outwards

Supermans

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes and shoulders as you lift
- Pause at the top and hold

Superman Hold

Superman Hold/Lifts Superset

- Start standing up and bend over to place your hands in front of your feet
- Walk your hands forward to a plank position while squeezing your core and glutes so your hips don’t shift side to side
- Walk your hands back in and stand up
- Over time aim to walk your hands past the plank position and get your stomach closer to the floor, but remember your core must stay tight and you cannot arch your back

Plank walk out

- Lay on your back and hold on to a post above your head 
- Tuck your knees and pull your hips towards your ribs
- Round your back and keep your chin tucked in
- Get legs parallel to the post and hips stacked over shoulders 
- Slowly return to starting position

Reverse crunches

If you are new to calisthenics, start with the tuck (bent knees), then progress to pike (straight legs), and finally the full toes to bar). In each movement:
- Start in a dead hang (no swinging)
- Lock out your lats by pulling your armpits towards your hips
- Start in a hollow body position and return to it after each rep
- Tuck hips under and drive your knees towards your armpits

How to progress
- Start with small movements and aim to get the knees higher and legs straighter as you make your way through the weeks
- If you feel you can complete an entire set with good form, use the progression for as many reps as possible with good form and finish the rest of the reps with the regression

Bar Hang Leg Raises

Start with the tuck hold (bent knees), and progress toward the L sit and V sit as you make your way through the weeks
- Place your hands on dip bars with straight arms and hold your weight by pushing down through your hands (or think of pushing your body upwards to the ceiling)
- Tuck your pelvis under (think of dog tucking tail between legs)
- Raise legs as high as possible toward the ceiling

How to progress
- As you feel more comfortable with the holds for the allotted time, start incorporating the progressed version at the beginning and switch to the regressed as needed. Challenge yourself!

V-sit, L-sit, Tuck hold

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeat on the opposite side 
- Maintain a hollow body position so that hips don’t shift side to side
- If you struggle with hip movement, widen your stance and switch back to legs together in later weeks as you build control of the movement 
- Reps are total (each tap is one rep)

Plank shoulder taps

- In a plank, maintain a hollow body position while lifting one leg and bringing it toward the elbow on the same side
- Keep hips low and core engaged

To progress
- Start with the second regression
- If you can complete all reps with good form, start your next set with the progression and complete as many reps as possible with good form
- Switch to the regressed version to finish off the reps when you can no longer complete them with good form

Plank Mountain Climbers

W3/D1 Core

Awesome! 
Note to self : did 5rep for bar hang, 15 mountain climbers and 20 shoulder taps.
🔥🔥

Gerlie

Tough due to it being workout number 3 of the day but overall not too bad

Nice! Struggle with the grip though for tucked exercise. Is there a way to improve it so it becomes stronger? Thanks!

Dasha

W1/D1 Core

To me the videos goes a little bit to fast. I like to watch like in a slow motion but I can't and time couldn't find a pause button. But, overall I like it. You can track while the timer is on, which is awesome since not all the apps have that.

Yarid

Although I gave it my best some exercises were still impossible for me like the grip changes.

W3/D1 Core

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