Name: Playbook - Michele Dupay - 5 minute Core, Rotation & Flexibility
Uploaded: 2022-06-28T18:58:42.704Z
Duration: 45 min
Description: 5 minute Core, Rotation & Flexibility

Challenge your core and increase flexibility with this 5 minute add on to any workout!! 


Works:
Core, arms, inner thighs, hip flexors, and more

Challenging our core by adding weight and rotation to our workout!

Sit tall on sit bones
Thighs together
Scoop core in towards spine moving into a C-curve position as you extend the arm out the side and rotate looking over the shoulder.

Repeat other side 

Alternate

*** Tips 
-Keep thighs squeezing together to activate inner thighs and work them!
-Slide shoulders back and down keeping a nice distance between the ears and shoulders
-pull belly button into spine when moving into c-curve.  Think ice-cream scoop! 


***Kick it up 

1.) Add light weights (increases workout)
2.) Add a workout ball in between your thighs (works inner thighs and reinforces core connection)
3.)Sit on a box to release hip Flexors

Scoop & Reach

Sit tall on sit bones
Reach arms in front & in line with the chest 
Thighs together
Scoop core in towards spine moving into a C-curve position
Stabilize in this isometric hold) basically hold still while arms move! 

Bend elbows slightly
Palms facing towards one another
Open arms
Close arms

Repeat 

*** Tips 
-Keep thighs squeezing together to activate inner thighs and work them!
-Slide shoulders back and down keeping a nice distance between the ears and shoulders
-pull belly button into spine when moving into c-curve.  Think ice-cream scoop! 
-keep sliding shoulders down while trying to keep elbows elevated in line w shoulders! This is a challenge!


***Kick it up 

1.) Add light weights (increases workout)
2.) Add a workout ball in between your thighs (works inner thighs and reinforces core connection)
3.)Sit on a box to release hip Flexors

Hug a Tree

Sit tall on sit bones
Reach arms in front & in line with the chest 
Thighs together
Scoop core in towards spine moving into a C-curve position
Stabilize in this isometric hold) basically hold still while arms move! 

Bend elbows slightly
Palms facing towards one another
Open arms


Lift right knee (foot off floor) to tabletop
Lift left knee

Alternate  

*** Tips 
-Keep thighs squeezing together to activate inner thighs and work them!
-Slide shoulders back and down keeping a nice distance between the ears and shoulders
-pull belly button into spine when moving into c-curve.  Think ice-cream scoop! 
-keep sliding shoulders down while trying to keep elbows elevated in line w shoulders! This is a challenge!


***Kick it up 

1.) Add light weights (increases workout)
2.) Add a workout ball in between your thighs (works inner thighs and reinforces core connection)
3.)Sit on a box to release hip Flexors

Hug a Tree w/knee lift

5 minute Core, Rotation & Flexibility

Love! Surprisingly hard! How often do you recommend incorporating these into the week?

5 minute Core, Rotation & Flexibility

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