Name: Playbook - Maria Teixeira - W1/D2 Spicy Deep Core
Uploaded: 2024-05-01T22:25:06.616Z
Duration: 15 min
Description: W1/D2 Spicy Deep Core

Those planks are much more difficult than they look! The results will be worth it. 🔥🔥

Emily

✨ Read the workout descriptions for instructions on your inhale and exhale to help you target your core further more. Breath work is so important when we work on core.

T H E  W O R K O U T
——————————
2 rounds

Do the exercises without rest. Once done with all 6 exercises take a 30 second rest and do another round.

Deep Core Warm Up
▫️Pelvic Tilts | 30 sec
▫️Cat Cow | 30 sec

Spicy Core Burner
▫️Prone Back Extension Hold | 30 sec
▫️Elbow Plank to Pike Plank | 45 sec
▫️Elbow Plank Hold | 45 sec
▫️Reverse Plank Hold | 45 sec
▫️Reverse Plank Hold Alternating Knee Drive | 45 sec
▫️Windshield Wipers | 45 sec

Deep Core Cool Down
▫️Child’s Pose | 30 sec
▫️Big Long Stretch | 30 sec

F O R M
• lay on the floor facing up
• keep your spine neutral and low back down
• engage your core
• tilt your hips forward and back

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

✨ engage your core the entire time
✨ move slowly using your core to control the movement
✨ breathe through the movement

Pelvic Tilts

F O R M
• start at all fours with a neutral spine
• press your arms into the ground, don’t sag between the shoulder blades
• start the "cat" by tilting your tailbone towards the ceiling arching your back, one vertebrae at a time looking up
• reverse the movement by lifting your spine one segment at a time until you reach the pelvis
• crunching your core, tuck your tailbone under to finish in a fully rounded spine position

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

✨ engage your core the entire time
✨ move slowly using your core to control the movement
✨ breathe through the movement - exhale for cow and inhale for cat

Cat Cow

Deep Core Warm Up

F O R M
• lie face down with your legs extended
• gently lift your legs and chest off the floor
• engage your core

❌ don't rest your hands and feet on the ground when you extend or you'll lose tension in your core
❌ don’t bounce or jerk yourself

✨ engage your core the entire time
✨ move slowly using your core to control the movement
✨ keep breathing and squeeze your core tighter every time you breathe out

Prone Back Extension Hold

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

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

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

Elbow Plank to Pike Plank

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

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

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

Elbow Plank Hold

F O R M
• hands 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

❌ don't lower your hips or you'll lose tension in your core
❌ don't arch your back

✨ engage your core the entire time
✨ move slowly using your core to control the movement
✨ keep breathing and squeeze your core tighter every time you breathe out

Reverse Plank Hold

F O R M
• hands 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

❌ don't lower your hips or you'll lose tension in your core
❌ don't arch your back

✨ engage your core the entire time
✨ move slowly using your core to control the movement
✨ breathe through the movement - exhale as you bring your leg up and inhale as you extend

Reverse Plank Hold Alternating Knee Drive

F O R M
• lay on the floor with legs at a 90 degree angle
• spine in a neutral position
• engage your core the entire time
• with control, move slowly from side to side

❌ don't arch your back
❌ don’t lift your shoulders off the ground

✨ engage your core the entire time
✨ move slowly using your core to control the movement
✨ breathe through the movement - exhale as you extend to the side and inhale as you come back to center

Windshield Wipers

Spicy Deep Core

F O R M
• come to a kneeling position and spread your knees wide
• lean your torso forward towards the
floor and extend your arms out directly in front of you with your palms facing down
• extend your arms as far forward as possible

W1/D2 Spicy Deep Core

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