Name: Playbook - Maria Teixeira - W2/D1 Deep Core Sculpt
Uploaded: 2024-05-01T22:25:06.549Z
Duration: 15 min
Description: W2/D1 Deep Core Sculpt

✨ 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
▫️Bird Dog Crunch | 45 sec
▫️Dead Bug | 45 sec
▫️Table Top Toe Taps | 45 sec
▫️Table Top Alternating Leg Extensions | 45 sec
▫️Glute Bridge Hold Alternating Leg Extensions | 45 sec
▫️Elevated Static Glute Bridge Single Knee Drive Extensions | 30 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

*deep breath in for cat and breath it all out for cow

❌ 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

Cat Cow

Deep Core Warm Up

F O R M
• knees begin in a 90 degree angle, right above your hips
• arms begin right over shoulders
• engage your core
• tighten your core when you tuck in
• as you extend, keep your spine in the
same position with hips facing the floor

❌ don't arch your back as you extend
❌ 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 as you tuck and inhale as you extend

Bird Dog Crunch

F O R M
• knees begin in a 90 degree angle, right above your hips
• arms begin right over shoulders
• engage your core
• as you extend, keep your spine in the
same position

❌ don't arch your back as you extend
❌ don't rest your hands and feet on the floor when you extend or you'll lose tension in your core
❌ don't bring your knees too far in
❌ 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 come back up

Dead Bug

F O R M
• hands below shoulders
• chin tucked
• feet hip width apart with toes pointed forward
• engage your core
• alternate lifting your legs and reaching to touch your toes using your core to bring you forward

❌don't arch your back at the top
❌ don't rest your bum on the ground 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

Table Top Toe Taps

F O R M
• hands below shoulders
• chin tucked
• feet hip width apart with toes pointed forward, feet should be right below knees
• engage your core
• alternate extending your legs, keep your spine in the same position

❌ don't arch your back
❌ don't cave your knees in
❌ 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 bring your leg down

Table Top Alternating Leg Extensions

F O R M
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• engage your core
• as you extend, keep your spine in the
same position

❌ don’t arch your back
❌ don't let your hips sink down
❌ don’t bounce or jerk yourself

✨ engage your core the entire time
✨ move slowly using your core to control the movement
✨ keep arms on the ground next to you for stability
✨ breathe through the movement - exhale as you extend and inhale as you come back

Glute Bridge Hold Alternating Leg Extensions

Complete on both sides.

F O R M
• shoulder blades on bench or chair/sofa
• chin tucked
• feet hip width apart with toes pointed forward, feet should be right below knees
• engage your core
• drive your leg in tightening your core and extend, keep your spine in the same position

❌ don't arch your back
❌ don't cave your knees in
❌ 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

Elevated Static Glute Bridge Single Knee Drive Extension

Deep Core Sculpt

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

W2/D1 Deep Core Sculpt

Awesome for an off day stretch and workout 🩷🩷🩷

IsisDupuy

Emily

Nicole

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