Name: Playbook - KICK IT With Kay - CORE SESH
Uploaded: 2024-04-14T12:22:35.113Z
Duration: 25 min
Description: CORE SESH

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?

Braelyn

Do 20 min steady state cardio before or after this 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

Perform all 4 exercises back to back with minimal to no rest between each.  Rest 30-60 seconds between full rounds. 3-4 times total

-hold db (or not it’s optional)
-lay flat on floor (make sure back is flat! No arching!) 
-legs parallel and straight (a slight bend is ok)
-use core to peel shoulders off the ground and reach towards your toes

Weighted Toe Touch Crunch

15 reps per set 


- Start lying on your back with dbs in hands in arm extends towards ceiling 
- Sit up keeping the dumbbells  overhead with shoulder pushing up, keeping legs straight 
- Lower back down to starting position

Dumbbell turkish sit-up

- Lay on the floor with legs up and a plate directly above your face

-extend your arms & plate back behind your head (while keeping your core & rib cage tight) while lowering your legs at the same time

-use your core strength to pull in your arms and legs to starting position

Leg Lift w/ overhead extension

1 rep=right AND left 



-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 while keeping your hips as STILL as possible!

Decline Russian twists

6 pack circuit

Perform 12 leg raises into knee tucks until failure 

Rest for 30 seconds and repeat!

- Keep your elbows and forearms on the pads.
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises on machine

*8-10 lb ball between legs is optional 

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat
*THINK ABOUT TILTING YOUR PELVIS TOWARDS YOUR BELLY BUTTON

Hanging knee tucks

Hanging abs

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