Name: Playbook - Lex Dreiss - Killer Core
Uploaded: 2021-01-18T11:46:35.477Z
Duration: 20 min
Description: Killer Core

Tatiana

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

20 minute, functional core workout. Can be done anywhere, no equipment needed.

High plank

Think of your body as the letter C legs and arms 6 inches above the ground, and your belly being scooped out by an ice cream scooper. Rock back first to give you momentum.

Hollow Rock

Hands under your bum, keep the legs nice and long. Drop them down as you bring them up twist hips to one side.

Corkscrew Leg Raise

Keep your feet together, knees out to the side. Reach arms over head and sit up reaching hands towards heels.

Butterfly sit-ups

Part A

Elbows under shoulders, squeezing belly button in, ankles, thighs, and glutes together.

Low plank

Hollow hold position with alternating toe touch. Keep bottom leg hovering.

Alternating V up

Try to keep the hips from moving, as you reach one arm out at a time thumb should be up toward the ceiling.

High Plank reaches

High plank - bring one knee to the outside of the elbow and then across the body.

Spiderman to crossbody mountain climbers

Part B

Low plank lower hips from right to left. Let the hip tap the ground each time.

Low Plank Hip Dips

Starting from the hollow hold position, list back and shoulders up as you tuck knees into chest. After you tuck extend back out to hollow hold.

Tuck Ins

Start with foot on the outside of your hand in a lunge position, and then jump into the opposite lunge.

Wide mountain climbers

Starting high plank feet together hop feet in towards hands and then back out to plank.

Pike ups

Part C

Keeping the spine pressed into the ground, there should be tension between both the hands into the knees and the knees into the hands. Keep the chin chin tucked into chest.

Killer Core

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