Name: Playbook - Michele Dupay - Core & Balance
Uploaded: 2021-01-18T11:47:18.418Z
Duration: 20 min
Description: Core & Balance

Challenge your core & balance with these workout movements!   Add them to your daily workout routine or do them as a pop up challenge for the day!

Quick Hiit - Challenging the abdominal Muscles while Moving the legs. Adding extra stability and deep core work!

Position:
On mat, head resting on mat.  Legs parallel squeezing thighs together starting in table top position.  

Movement:
Curl head neck shoulders off mat
Lift legs in tabletop 
Extend legs in front on a high diagonal squeezing thighs together. Feet parallel
Drag them back in

Tips:
Beginners - keep head down if needed and extend higher towards the sky not as low 
Neck bothers you- lower head but continue movement 
If Back lifts off the mat when extending legs- do not extend the legs as far until you get stronger in your core to keep the back pressed into mat 
Scoop abs in
Look toward belly button

Abs - Parallel legs

Position:
On mat, head resting on mat.  Legs parallel separated about hip distance, in table top position.  

Movement:
Curl head neck shoulders off mat
Lift legs in tabletop 
Extend legs in front on a high diagonal 
 Keeping legs same distance apart. Feet parallel .  Drag them back in

Tips:
Beginners - keep head down if needed and extend higher towards the sky not as low 
Neck bothers you- lower head but continue movement 
If Back lifts off the mat when extending legs- do not extend the legs as far until you get stronger in your core to keep the back pressed into mat 
Scoop abs in
Look toward belly button

Abs - Parallel legs Wide

Position:
On mat, head resting on mat.  Legs separated in tabletop.

Movement:
Curl head neck shoulders off mat
Lift legs in tabletop 
Extend right leg in front on a high diagonal then left. Alternating. 



Tips:
Beginners - keep head down if needed and extend higher towards the sky not as low 
Neck bothers you- lower head but continue movement 
If Back lifts off the mat when extending legs- do not extend the legs as far until you get stronger in your core to keep the back pressed into mat 
Scoop abs in
Look toward belly button

Abs -Parallel Diamond

ABS -Week 1

A great challenge of control and mind body connection : abdominal connection.  Balance and coordination!

Position:
Start seared on the mat
Curl back into a c-curve scooping abs in
Lift right leg off the mat
Lift left leg off the mat
Balance 


Movement:
Inhale roll back to shoulder blades (keep chin tucked into chest) 
Roll back up (don’t let feet touch floor)
And continue 

Tips/modifications: 
Keep the c-curve 
When rolling back up scoop the abs deeper and use them as a break to stop before your feet touch the mat 
Relax the shoulders away from ears

Rolling like a Ball

Position:
Start seared on the mat
Curl back into a c-curve scooping abs in
Lift right leg off the mat
Lift left leg off the mat
Balance 


Movement:
Keep the c-curve ab connection
Lengthen right leg control the return then the left leg 
Alternate 


Tips/modifications: 
Keep the c-curve 
If this movement is too difficult build by holding the position for 30 sec! 
Relax the shoulders away from ears

Curled back Balance Kicks

Position:
Start seared on the mat
Curl back into a c-curve scooping abs in
Lift right leg off the mat
Lift left leg off the mat
Toes touching heels apart diamond shape 
Balance 


Movement:
Keep the c-curve ab connection
Close the diamond and then open (open and close like a clam) 
Control and balance 

Tips/modifications: 
Keep the c-curve 
If this movement is too difficult build by holding the position for 30 sec! 
Relax the shoulders away from ears

Curled back clam

Ab Control

Sculpting and toning those arms for tank top season!

Setup: 
Stand or kneel, Hold the weights in your hands, resting with your fingertips long, palms facing up.  Starting with elbows bent. 

Movement: 
Send arms put in front, open them wide to a “v” position.  Bring them back together in front, then drag them back in to bend elbows.  Repeat 

Tips: 
Slide shoulders back and down to activate posture muscles.  Imagine you are squeezing an imaginary ball between your shoulder blades.  As you start the movement continue to slide those shoulders back and down.  

Abs pulling in 

This will increase the weight and ensure good posture and muscle activation!

Offering

Setup: 
Stand or kneel, Hold the weights in your hands, in line with your chest,  Palms should be facing towards your body.  

Movement: 
Open arms out as if you are going to hug someone, keeping elbows lifted and arms chest height.  Stop when elbows are in line with shoulders.  Repeat 

Tips: 
Slide shoulders back and down to activate posture muscles.  Imagine you are squeezing an imaginary ball between your shoulder blades.  As you start the movement continue to slide those shoulders back and down.  

Abs engaged pulling in


This will increase the weight and ensure good posture and muscle activation!

Hug a Tree

Setup: 
Hold the weights in your hands, by your sides.  Palms facing up towards ceiling.  

Movement: 
Bicep curl halfway (to Elbow height) 

Tips: 
Slide shoulders back and down to activate posture muscles.  Imagine you are squeezing an imaginary ball between your shoulder blades.  As you start the movement continue to slide those shoulders back and down.  This will increase the weight and ensure good posture and muscle activation!

Bicep curls
With weights Palms facing up

Setup:
Standing tall, hold weights in hands palms facing in towards the body.

Movement: 
Open arms wide until they are in line with the shoulders.  Lower down and repeat. 

Tips:
Slide shoulders back and down to activate posture muscles.  Imagine you are squeezing an imaginary ball between your shoulder blades.  As you start the movement continue to slide those shoulders back and down.  

This will increase the weight and ensure good posture and muscle activation!

Shoulder lifts

Arm sculpt

Challenging our balance and mental focus while activating select muscle groups and stabilizing others!

This is about control

Position:
Stand tall, chest up abs in, arms reaching in front or on hips.  Lift the heels up

Movement: Hold the position keeping heels elevated.

Tips:
If losing balance press big toe and little toe evenly into the mat and activate inner thighs!

Plie squat Calf Raise

Position:
Stand y’all, squat down, chest up, abs in, hands in front or on hips.  Heels lifted 

Movement:
First find your balance with lifted heels
Then slowly lower both heels and lift, alternate.  Continue to alternate with control 

Tips: 
Take your time and focus on balance and control

Plie Squat Double Calf Raises

Position:
Stand y’all, squat down, chest up, abs in, hands in front or on hips.  

Movement:
First find your balance with lifted heels
Then slowly lower one heel to the ground, lift and alternate 
Continue to alternate with control 

Tips: 
Take your time and focus on balance and control