Name: Playbook - Lauren Sambataro - 🔥 Core Burner 🔥
Uploaded: 2021-01-18T11:47:06.035Z
Duration: 20 min
Description: 🔥 Core Burner 🔥

Core circuit to work all the major abdominal muscles and stabilizers! 

Complete 30 seconds of each exercise. Note which exercises are one-sided and need to be completed right and left!

Repeat 3-4x!

Can use a towel for all exercises : )

Starting position: High Plank, shoulders over wrists, neutral spine, navel to spine and glutes engaged.

Movement: Drive one knee forward towards the chest and send back to plank. Repeat with the opposite knee. Then draw the first knee toward towards your elbow (on a diagonal) and back to plank. Repeat with opposite knee. Alternate: R front, L front, R diagonal, L diagonal

Plank Knee Taps

Starting position: High Plank, both feet (toes flexed) on a towel. 

Movement: Engage the core and drag both knees/feet forward towards your chest. Keep pressure into the floor to push your knees/feet back to starting position. Keep the hips as low as possible!

Plank Jackknife Slides

Starting Position: Half Plank (shoulders over wrists), knees on floor, 1 hand on towel. 

Movement: Slide the towel hand forward with arm fully extended (elbow straight). Drop down as low as possible while keeping a neutral spine (stop before form breaks). Engage the core and triceps to pull the towel hand back to starting position. Toss towel to opposite hand and repeat other side.

Half Plank 1-Arm Slide

Starting Position: V-Sit (seated, reclined with neutral spine, knees bent, heels on ground). Hold dumbbell (or towel) at chest. 

Movement: Pull navel to spine, rotate from belly button up, reaching dumbbell to the outside of your right thigh, then rotate to the left side. Alternate between sides without stopping in the center.

Russian Twist

Starting Position: High Plank, one foot on towel. 

Movement: Slide the foot/towel out to the side and up towards the same side hand. Keep the legs/arms straight the entire time! Keep the hips low as your push the foot back to starting position. Complete all 30 seconds on one side before repeating on the left.

Plank Leg Wiper

Starting position: Half Kneel (one knee up, one knee down, 90 degrees on both). Hold dumbbell (or towel) down to the side of the knee on the floor. 

Movement: Pull navel to spine as you lift the dumbbell/towel on a diagonal up and across to the other side, then retrace the same path back to starting position. Arms stay straight, keep eyes on the dumbbell the entire time! Repeat all 30 seconds on one side before repeating on the left.

🔥 Core Burner 🔥

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