Name: Playbook - Michelle Schwartz - W1/D6 Core fundamentals and stretching
Uploaded: 2024-01-14T19:49:30.268Z
Duration: 15 min
Description: W1/D6 Core fundamentals and stretching

I really like the intentionality of this workout. I feel like my deep core was definitely challenged and strengthened.

- start in tabletop position
- Breathe in fully expanding your lungs with your chest up and shoulders back
- Exhale tightening your core in the front, back and sides of your rib cage pulling your spin upward

Cat-Cow (breath work)

- Breathe in fully expanding your lungs. 
- Exhale as you perform the entire move tightening your core in the front, back and sides of your rib cage. 
- Slide one of your heels out 
- Lift leg toward ceiling 
- Lower leg and bring back to start
- Alternate sides with the desired rep range total between both sides.

Heel kick out + leg raise on back (breath work)

- Breathe in fully expanding your lungs. 
- Exhale as you reform each rep tightening your core in the front, back and sides of your rib cage. 
- Open one leg to hover over ground 
- bring back to start
- Inhale expanding ribs then alternate sides 
- Alternate sides with the desired rep range total between both sides.

Lying butterfly single opens (breath work)

Breath and deep core

Start on hands and knees 
Inhale expanding core
Exhale contracting core and using your abs to bring your butt to the ceiling into downdog. 
Return to tabletop and inhale.

Downdog core (breath)

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Crunch in both your elbow and your knee
- Press hand into knee for 2 seconds
- release back to table top

Bird dog knee press

- Start on your hands and knees 
- Tighten your core in the front, back and sides of your rib cage throughout entire set
- Elevate one arm and the opposite leg
- bring back to neutral and alternate sides 
- Complete desired reps total (20 reps = 10 per side)

Bird dog

- Start on your hands and knees 
- Inhale expanding your ribs front, sides, and back
- Exhale tighten your core in the front, back and sides of your rib cage
- Hover both knees 2 inches above the ground 
- Release back to knees and inhale

Table top 5 second hovers

- Start on your hands and knees 
- Inhale expanding your ribs front, sides, and back
- Exhale tighten your core in the front, back and sides of your rib cage
- kick one leg out behind you 
- pull leg back to tabletop and repeat other side
REPS PER SIDE

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