Name: Playbook - Maria Teixeira - All Core | dumbbell
Uploaded: 2024-04-18T03:16:51.715Z
Duration: 30 min
Description: All Core | dumbbell

Intensity: 🔥🔥🔥
Equipment: dumbbells

F O R M
• stand with good posture, engaged abs
• feet planted hip width apart for stability
• burst up to press weight directly over shoulder
• continue alternating sides

❌ don’t arch your back

✨ focus on isolating your shoulders and upper body to press the weight

Snatch Press - alternating (DB)

Complete on both sides

F O R M
• feet wider than shoulder width apart
• keep your spine neutral, abs engaged
• twist down to one side
• twist up to the opposite side 

❌ don’t arch your back
❌ don’t round your shoulders 

✨ focus on isolating your core

Woodchopper (DB)

F O R M
• elbows directly below shoulders
• spine in a neutral position
• feet hip width apart
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it engaged the entire time
• alternate twisting from one side to the other

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ keep breathing and squeeze your core tighter every time you breathe out
✨ shift your body slightly forward over your elbows/hands for better core activation

Plank Hover Alternating Twists

F O R M
• elbows directly below shoulders
• spine in a neutral position
• feet hip width apart
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it engaged the entire time
• alternate driving your knee up to your arm from the side

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ keep breathing and squeeze your core tighter every time you breathe out
✨ shift your body slightly forward over your elbows/hands for better core activation

Plank Side Knee Tucks - alternating

F O R M
• stand with good posture, engaged abs
• feet hip width apart for stability
• press weight directly over shoulders
• bring legs high up

*point is to not swing around the arms, keep them steady

❌ don’t arch your back
❌ don't tilt to the side

✨ focus on isolating your core

Stationary Marching (DB)

All Core | dumbbell

Kait

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Great an workout.Definitely feel this one😆

IsisDupuy

Hard but just right. I'm out of shape thank you for showing form

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