Name: Playbook - Miranda Criner - Core Mix Up!
Uploaded: 2022-05-06T21:46:08.122Z
Duration: 45 min
Description: Core Mix Up!

Jera Donner

Today we have a mix of EMOMs, repped blocks and a Tabata block!

Get ready for a fun, sweaty core day! 

Have fun and let’s get to work!

We have 3 rounds of the following exercises.

Round 1: work :40 seconds on with :20 seconds to rest
Round 2: work :30 seconds on with :20 seconds to rest
Round 3: work :50 seconds on with :20 seconds to rest

- Start in a high plank position keeping your core engaged with band around the forearms
- Walk your hand, one at a time, side to side
- Walk your hands back to starting position and get ready to walk them out to the opposite side
- Repeating the sequence for time or reps

Banded Lateral High Plank Walks

- Lay on the floor with your legs bent and extend your arms straight up with dumbbell(s) in hands
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- hold glute bridge as your lower the dumbbell behind your head keeping arms straight 
- Lower back to starting position

Glute bridge with dumbbell pullovers

- Start in a push up plank position
- Keeping hips square to the ground bring right leg in toward chest and tap the right toes with the left hand
- bring leg and arm back to starting and repeat on the other side

Plank toe touches

Core EMOM

- Place band around feet
- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Banded Bicycle crunches

- place band around lower legs
- while sitting on flute, pull the legs into the body and wrap the arms around
- while leaning back, press legs out in front of you and bring the legs apart and arms fall behind you and spread them apart so you end up in a ‘star’ position

Banded Cherry bombs

- place both knees on the mat
- torso standing nice and tall
- draw the belly button in toward spine and place both hand behind ears
- bend at the waist while keeping core activated and slowly bring back to starting
- work both sides and work for reps or time

Kneeling Side Bends

We will work :20 seconds on with only :10 seconds to rest.

We will repeat this for each exercise for a total of 4 rounds (4 minutesin total)

- Holding a single kettlebell or dumbbell in hands 
- lying flat on your back to start, lift your legs up about 3-6 inches off the ground and lift the should up to create a hollow position
- press your KB or DB up toward veiling and back to chest for reps or time

Hollow hold with presses

- Begin on your hands and knees
- Round your back and tuck your chin
-hold for two to three seconds
- Arch your back and look forward
- hold for two to three seconds
- repeat for reps or time

Core Mix Up!

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