Name: Playbook - KICK IT With Kay - CORE CRUSHER
Uploaded: 2024-01-01T12:36:37.257Z
Duration: 40 min
Description: CORE CRUSHER

Do the following back to back! Resting just 30 seconds between sets

*20 reps PER SIDE per set


- From a high pulley grip rope just forward of your face (tie the rope up in a knot to that you are just holding one side of it!)
- Roll your ribs towards your hips engaging your abs (put slightly more emphasis towards the side that is holding the rope)
- Bring your elbow towards your knee 
-squeeze for two seconds on bottom 
- Slowly return back to starting position

Single arm Cable crunches

Bosu ball under your mid back

Really extend way down to stretch your core then contract (think about bringing ribcage to pelvis) to sit up! 

*exert your air BEFORE crunching up!

NOT ABOUT SPEED- THESE ARE ABOUT  CONTROL

Bosu Ball Sit Up

-start on back head off ground and feet and hands out in star or “x” position 
-crunch up to grab your knees and form an “O” or ball 
(Can use momentum from arms if needed) 
-hold at the top for a second and control the movement

X’s and O’s

core killa giantset

Complete the following back to back! 

20 bottoms up/hip lifts 
20 rower reverse crunch

Start laying on back 

Extend legs out in front of you low to ground as possible without allowing back to come off the ground or arch 

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)

-put feet on rower carefully one at a time (modification: use a ball instead)

-start in strong plank position
-use lower abs and full core to tuck knees in towards chest

-control and go back to starting plank position

Rower ab tucks

Core superset

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

TIP: think about curling pelvis up towards your rib cage

Hanging knee tucks

CORE CRUSHER

Braelyn

Plate Only Core Crusher 🥵

Body weight Abs & obliques 🌶️

The last 3 exercises I couldn’t feel it in my abs, the wall ball I felt more in my arms.

core & cardio 🏃‍♀️✨

ABS/ CARDIO

Can’t really feel it in my abs with the hanging leg raises it’s more my legs maybe because I’m doing it wrong?

CORE SESH

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

CORE/CARDIO

CARDIO & BODYWEIGHT CORE 🏃‍♀️

CORE & CARDIO 👟

I wasn’t able to do the jack knive planks on the ball,
It was hard for me to balance, I guess something that works the muscle just as hard just not a difficult position

CORE SESH ⚡️

SPICY QUICK AB SESH

CHISELED CORE 🔨

CARDIO AND CORE 🏃‍♀️

Lauren Cowley

Cardio & full core sesh

12 min washboard abs & 30 min cardio 🥵

Abs & cardio sesh 💦

Loriann

Kate

Emma Mathews

Emmie

BODY WEIGHT ABS

CORE ON FIRE

Ab killaaaaaaa

Hey! I would love to see more dumbbell only workouts! Loved todays workout!

Kayla

CORE WORK

KILLA CORE

SPICY QUICK ABS🔥

Core WERK circuit 🤌🏼

Med Ball Ab Circuit

PLANK CIRCUIT

core crushaaaa 💦💪🏼

Lower/Upper Abs & Obliques

CORE

Tight Abs!

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Brittney

AB WORK 👏🏼🤌🏼

Shredded core circuit

Quick and efficient! Perfect for this morning!

Anna

Bodyweight only abs

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Quick core!

A quick little Sunday ab burn, to end my workout 🥵

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Cardio & core!

Gonna start adding this to the end of my workouts!

CORE CRUSHER

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