Name: Playbook - Maria Teixeira - Deep Core | dumbbell
Uploaded: 2024-04-18T03:16:51.724Z
Duration: 30 min
Description: Deep Core | dumbbell

Intensity: 🔥🔥🔥
Equipment: dumbbell

Complete on both sides

F O R M
• stand with good posture, engaged abs
• feet planted hip width apart for stability
• press weight directly over shoulders
• bring one leg up and over to the other side

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

✨ focus on isolating your core

Standing Leg Raise 1/2 Circle (DB)

Complete on both sides

F O R M
• arm with dumbbell extended up and the other arm out
• keep your spine neutral, and engaged 
• bring down your arm with the dumbbell  as you drive your opposite leg straight up and across (use opposite arm to leg)
• extend back out slowly

❌ don’t bounce or jerk yourself up

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Standing Elbow to Knee Crunch

Complete on both sides

F O R M
• begin feet wider than hip width
• spine in a neutral position
• keep your core engaged the entire time
• with control, with a light bend in your knee move slowly down by hinging your hip back

❌ don't arch your back

✨ focus on keeping your core engaged the entire time

Standing Windmill (DB)

F O R M
• lay on the floor facing down
• arms begin straight above your head
• keep your spine neutral and low back down
• tuck your chin
• begin by engaging your core
• bring your chest and legs off the ground squeezing your core

❌ don’t bounce or jerk yourself up
❌ don’t round your shoulders forward 

✨ return back down slowly keeping your core engaged the entire time
✨ move slowly using your core to control the movement
✨ breathe through the movements (exhale as you tuck, inhale as you extend)

Superman (DB)

Pass the dumbbell both ways (15 sec going one way and 15 sec going the other way)

F O R M
• feet shoulder width apart
• keep your spine neutral, abs engaged
• pass the dumbbell from front to back both ways

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

✨ focus on isolating your core

Around The World (DB)

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Great an workout.Definitely feel this one😆

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

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