Name: Playbook - Maria Teixeira - W1/D3 Fired Up Deep Core
Uploaded: 2024-05-01T22:25:06.298Z
Duration: 15 min
Description: W1/D3 Fired Up Deep Core

Jessica Bonanno

✨ 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

Deep Core Burner
▫️V Sit Hold Alternating Taps | 45 sec (modification: hold back of thighs)
▫️V Sit Hold Alternating Leg Extensions | 45 sec (modification: hands on floor)
▫️Alternating V Up | 45 sec
▫️Swimmers Crunch | 45 sec
▫️Bear Hold | 45 sec
▫️Reverse Tabletop Pull Through | 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
• shoulder blades back, keep your spine neutral
• engage your core
• as you tap, keep your spine in the same position

👉🏻 modification: hold back of thighs

❌ don't arch your back
❌ don't rest your feet on the floor 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
✨ breathe through the movement - exhale as you tap and inhale as you tuck

V Sit Hold Alternating Taps

F O R M
• shoulder blades back, keep your spine neutral
• engage your core
• as you extend, keep your spine in the same position

👉🏻 modification: hands on floor 

❌ don't arch your back
❌ don't rest your feet on the floor 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
✨ breathe through the movement - exhale as you extend and inhale as you tuck

V Sit Hold Alternating Leg Extensions

F O R M
• shoulder blades back, keep your spine neutral
• engage your core
• drive your leg up and knee into your chest and squeeze your core as you reach to touch your toe with the opposite hand

❌ don't arch your back
❌ don’t bounce or jerk yourself

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

Alternating V Up

F O R M
• arms begin above your head and crossed
• keep your spine neutral and low back down
• tuck your chin
• engage your core
• roll your shoulder blades off the floor squeezing your core
• return back down slowly keeping your core engaged the entire time

❌ don’t bounce or jerk yourself up
❌ don’t lift your legs off the floor

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

Swimmers Crunch

F O R M
• hands directly under your shoulders and knees directly under your hips
• neutral spine
• engage your core
• knees do not touch the floor

❌ don't arch your back
❌ don't rest your knees on the floor or you'll lose tension in your core
❌ don’t flare your elbows out wide
❌ don’t look up

✨ engage your core the entire time
✨ use your core to control the hold
✨ keep breathing and squeeze your core tighter every time you breathe out

Bear Hold

F O R M
• hands directly under your shoulders and legs at a 90 degree angle
• neutral spine
• engage your core
• bum does not touch the floor

If you don’t have dumbbells you can use books to lift you up.

❌ don't arch your back
❌ don't rest your bum on the floor or you'll lose tension in your core
❌ don’t flare your elbows out wide

✨ engage your core the entire time
✨ use your core to control the hold
✨ breathe through the movement - exhale as you go up and inhale as you come down

Reverse Table Top Pull Through

Fired Up 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

Child’s Pose

F O R M
• lay on your back
• extend your arms and legs as far as possible

Big Long Stretch

Deep Core Cool Down

W1/D3 Fired Up Deep Core

Awesome for an off day stretch and workout 🩷🩷🩷

IsisDupuy

Emily

Nicole

W1/D1 Deep Core Burner

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

W1/D3 Fired Up Deep Core

Community

More workouts from Maria Teixeira