Name: Playbook - KICK IT With Kay - CORE SESH
Uploaded: 2024-03-24T13:09:54.693Z
Duration: 30 min
Description: CORE SESH

Do this before or after15- 20 min of steady state cardio of choice!

Complete one minute of the following back to back. Rest 30 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 

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)

Abs superset 1

Complete 20 normal cable crunches right into 15 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
-breathe ALL YOUR AIR OUT at the bottom of the movement before returning to start 
- 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

Complete the following 3 exercises back to back then rest 30 seconds and repeat

IDEALLY HAVE A SMALLER BALL THAN THIS so that your spine can be straight when in a plank position. This is all I had! 

Start with upper body in plank position with top of shins on a exercise ball 

Roll the ball in towards your chest with control then back out, exhaling as you tuck in to flex the abs

Exercise ball jackknives (half pikes)

- 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

Get into plank position with the plate resting on your back for extra resistance 


Tummy tight/core braced. Back and spine and neck in one line. On forearms

Weighted plate plank

Finale

CORE SESH

Braelyn

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?

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 ⚡️

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CARDIO AND CORE 🏃‍♀️

Lauren Cowley

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Loriann

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Kate

Emma Mathews

Emmie

BODY WEIGHT ABS

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Ab killaaaaaaa

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

Kayla

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Brittney

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Quick and efficient! Perfect for this morning!

Anna

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

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Gonna start adding this to the end of my workouts!

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