Name: Playbook - Maria Teixeira - W2/D9 Tight Core
Uploaded: 2024-05-01T22:25:06.781Z
Duration: 7 min
Description: W2/D9 Tight Core

Kimberly

Do these exercises back to back! If you need a small break in between take 20 secs or less.

Beginners - push for the time given for each exercise but if you can’t do the full amount of seconds it’s ok! You will get there 💪🏻

- Keep core tight and firm
- Keep a neutral spine 
- Stand straight and roll down into a plank then back up

Walk Outs

- Keep core tight and firm
- Keep a neutral spine 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals as you pump through
- Lower back stays in contact with the pad or floor

Crunch Pumps

- Keep core tight and firm
- Keep a neutral spine 
- High plank position
- Using your core hop forward continuously

Plank Hops

- Keep core tight and firm
- Keep a neutral spine 
- Plank position and lift up into a high plank consecutively

Up and Down Plank

- Keep core tight and firm
- Keep a neutral spine 
- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in

Plank jacks

- Keep core tight and firm
- Keep a neutral spine 
- Plank position and rock back and forth

Plank Rocks

W2/D9 Tight Core

Charla

Dottie

W1/D1 Simple Abs

Jessica

My core is so week! I can do about 40 sec of each. I think after the14 days, I will start over and look for improvement.

Amy Yeary

Anoud

W1/D2 Plank Abs

Alina

W1/D3 Obliques

Hanging in there. Made it through another day! 😀

W1/D4 Core Activation

Sarah

W1/D5 Power Abs

I need more time and more rounds but i like it 🌻

Magda

Got my fiancé to do these with me! 😃💪❤️‍🔥🔥

W1/D6 Slow but Instense Abs

W1/D7 Recharge

W2/D8 Cardio Abs

W2/D10 Full Body Core

W2/D11 Glutes + Core

W2/D12 Quick Ab Burn

🏋🏻‍♂️🏋🏻‍♂️🏋🏻‍♂️

W2/D9 Tight Core

Community

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