Name: Playbook - KICK IT With Kay - CORE/CARDIO
Uploaded: 2024-04-07T18:09:24.986Z
Duration: 45 min
Description: CORE/CARDIO

I don’t really feel it targeting my abs when I do the cable crunches, I have the right form and not too heavy of weight so I don’t put it into my arms, I just don’t know why I’m not really feeling it

Braelyn

20 min of steady state cardio (can be indoor or outdoor, before or after) and this core circuit ⚡️

Cardio can be stairs, incline walk, outdoor walk, bike, or elliptical!


Something that makes you break a sweat but not die! You should still be able to hold a convo during it if you wanted to. No hiit!

Steady state cardio

Complete one minute of the following back to back. Rest 20 seconds then repeat

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Toe Touch Crunch

Start laying on back 

Use abs to tuck knees in towards chest then extend legs up to the ceiling (think about stamping your feet to the ceiling) while using lower abs to lift your hips 

Control the negative 

Repeat

Bottoms up (hip lifts)

superset 1

Complete 15 normal cable crunches right into 10 oblique cable crunches per side

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

1)cable on high notch with rope attachment . start in kneeling position in front of cable 

⭐️be cautious with weight bc if you go too heavy you’ll feel it it your arms/back but we want it in your obliques! 

2)take hold of ropes and bring them down to beside your head/on your upper chest. Push your hips back to create 90 degree angle from lower back to thighs

3)arch your back taking a deep breath & pushing your chest out 

4)exhale and flex your abs  & obliques to move your shoulders towards your right thigh. (Reversing the arch in your back) Pause for a moment at the bottom (flexing) and then repeat going to the other thigh 

⭐️tip: hips and legs are stationary throughout this entire movement!

Oblique cable crunches

Cable crunch superset

Do each back to back no rest. Rest 30 seconds between full rounds!

PNE REP IS RIGHT AND LEFT! Aka 30 alternating reps per set 


Super slow and controlled 

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time while extending opposite arm 

-these are about control not speed! Feel it in your deep core and try to keep back from arching

Dumbbell deadbugs

- 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

Bicycle crunches

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

Plank (elbows)

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