Name: Playbook - Lex Dreiss - Functional core strength
Uploaded: 2021-01-18T11:44:36.534Z
Duration: 40 min
Description: Functional core strength

Oy!!!!!!
Amazing! 
Must catch breath...
🤣👏👏👏

Tatiana

Make a really tight fist, grab your forearm with the opposite hand, make sure that the forearm is flexed (tight). Make small movements up and down and side to side. Complete ten up and down and ten side to side. And keep repeating going back and forth between sides.

Wrist cars

Starting in neutral table top, arch and curl your spine. Take your time and try to articulate each individual vertebrae.

Cat Cow

Starting in table top, crunch your ear toward your same hip. Alternate from side to side.

Side to side

Starting in table top, complete 5 full circles on the right, going from fire hydrant to donkey kick and down and then in the opposite direction.

Hip circles on each side

Starting in high plank, drop the hips down and lift the chest, then shoot your hips back and press the hands into the ground. Return back to high plank and repeat.

Up to down dog

Starting in high plank, take the right foot on the outside of the right hand. Twist the right elbow down between the arm and leg, twist up and reach. Place right hand on the ground, she d the leg back and switch sides.

World’s greatest stretch

Starting in child’s pose (arms reaching out, hips back, and chest between the knees) raise one arm up and thread it under the the opposite arm that is reaching out. Hood for a moment and switch sides.

Child’s pose reaches

Warm up

Every minute on the minute you will complete each exercise for as many repetitions as possible.

Starting in bear, knees under hips elevated 2 inches off of the ground and hands under the shoulders. Reach one limb out at a time.

Iso bear around the world

Reaching the arms toward the ceiling, spine pressing into the ground, and legs at 90 degrees. Lower one heel down, raise it up, drop the opposite, and then drop both. Keep alternating between right, left, and center.

Alternating deadbug heel drops

Starting in high plank, shoulder tap right and left, tap each foot out to the side. Repeat in that over.

High plank shoulder tap to toe tap

Starting with the feet planted and weight over chest with the arms extended. Pulse/crunch up once and then roll completely up in a sit up with the arms fully extended overhead. Roll back down and repeat from top.

Weight pulse to sit up

Starting in high plank, shift your hips back and bend the knees. Shift back to your high plank reach out in front of you right and left.

Prowler to high plank reach

EMOM AMRAP Circuit

Starting from 12 repetitions, take away 2 repetitions with each following round till you get down to 2. Then work your way back up to 12, adding 2 repetitions to each following round.
12...10...8...6...4...2...4...6...8...10...12

Starting in high plank, the weight horizontal behind one wrist. Complete one push up and then drag the weight to the opposite side.

Typewriter push up

Reaching the weight towards the toes and the shoulders elevated off of the ground, lower your legs down to where you can still control it. Spine should not come off of the ground, raise them up and drive the hips up at the top.

Iso crunch leg raise

Bear position, bring the weight toward the hip and alternate.

Bear renegade rows per side

Starting in high plank with weights in hand, jump the feet forward and stand up straight with both weights in hand. Drop both weights down and jump (or step) feet back to high plank, and repeat.

Weighted squat thrust

Strength descending to ascending ladder

Functional core strength

My core burns and I am dying on the floor. Feels great! 💪💪🤣💯 #lexrules

Functional core strength

Community

More workouts from Lex Dreiss