Name: Playbook - Kari Moulton - Core for 4
Uploaded: 2022-09-26T18:01:22.643Z
Duration: 25 min
Description: Core for 4

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand toward your foot, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single-leg Alternating V-up

- Start in a plank position but with your forearms perpendicular to your body (in an = sign)
- Brace your core by contracting your abs forcefully as if you were about to be punched in the gut
- Roll to your left forearm into a side plank with your right arm raised above you
- Roll back to the original plank position  
- Roll to your right forearm into a side plank with your left arm raised above you
- Repeat for remaining reps

Rolling Side Plank

- 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 with your side, legs straight out in front of you, lower arm flat with palm down at 45°
- As you raise your legs, reach your upper fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Side V-up

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank Hip Dips

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Core for 4

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