Name: Playbook - KÅNA by Kia - W5 D3 ELEV8 Core
Uploaded: 2022-08-22T01:07:23.881Z
Duration: 30 min
Description: W5 D3 ELEV8 Core

Week 5 Day 3 of my ELEV8 Program 

Focus: core stability, core strength

- Complete each exercise back to back with no rest
- Focus on contracting your core throughout the movement
- The key for core is consistent movement and minimal rest, let it burn!

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

Plank (elbows)

- Start in a high plank position an arms length away from a wall
- Brace your core and reach one arm forward, palm pressed against the wall
- Reach the other arm forward and press your palm against the wall
- Bring the each arm back down the floor respectively and repeat
- Be sure to keep your core braced and go through the movement slowly

Alternating Wall Hold

- Begin in a supine position (laying on your back) with arms overhead and legs extended up 
- Reach one arm to the opposite foot and reach for your toes
- Roll back down and repeat on other side
- Focus on keeping core contracted and full back pressed on the floor (no curve at spine)

Alternating Jack Knives

- Lay on your back with your hands to your sides
- Contract your core and lift your legs off the ground until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Supine Leg Lifts

- Lay flat on the ground with arms overhead 
- Touch the ground overhead and contract your core to sit up completely and touch the ground between your legs
- Repeat
- As you contract your core, think of pressing your entire back into the ground

Supine Sit Up

ELEV8 Core Day

W5 D3 ELEV8 Core

Ashley

Perfect for a quick vacation workout! Definitely felt the burn 👏🏽

James

ELEV8 CORE🔥

You know you’re out of shape when you’re burnt out after the WARM UP!!

Jenine Cabrera

Whew. It's been a minute! Love it, let's goooooo!

TANISHA

Awesome warm up! Definitely what I needed for a workout !

Mariana

ELEV8 Warm-Up Routine

Tiana

W1 D1 Full Body Functional

W1 D2 Upper Body

W1 D3 Active Recovery

Workout was great sis. Thanks for the motivation!

W5 D3 ELEV8 Core

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