Name: Playbook - Miranda Criner - W1/D6 Core Day - Week 1
Uploaded: 2022-06-13T20:43:44.017Z
Duration: 22 min
Description: W1/D6 Core Day - Week 1

Today we are slowing our pace waaaaaaaay down as we work our core. 

We want to keep our movements slow and controlled to allow us to hone in on our core.

Grab those bands, mats and your water.

Warm-Up
:30 seconds ab vacuum 
:10 second rest
:30 seconds high knees
:10 seconds rest
:30 seconds butt kicks 
:10 seconds rest
:30 seconds jumping jacks
:10 seconds rest
:30 seconds arm circles
:10 seconds rest
:30 seconds squat to twist
:10 seconds rest
:60 seconds plank hold

- while Lying flat on the ground place band around lower leg
- as you pull the legs apart and back together in a pulsing way slowly life the legs up to 90 and slowly bring them back while pulsing

Banded Leg Splits

Place the band around the lower part of the lower legs. Position your body into a plank. The elbows should be in line with the shoulders and the knees in line with the hip. Pull the belly button towards the spine and step the left or right leg out to the side. Bring the leg back in and step out with the opposite leg.

Banded Forearm Plank Step Out

- Begin supine with knees bent 90 degrees and arms straight up above
- Alternate Straightening one leg and the opposite arm 
- keep belly button into spine and lower back flat to the mat

Deadbugs

High Plank T-Raises

- Holding your legs extended up with bands placed around lower legs
- Sit up and reach for your toes with both hands
- bring your shoulders slowly back down to the mat
- brace the core and lower one leg at a time with control
- one toe touch and two single leg lowers is one rep

Banded Lying toe touches + Leg Lowers

W1/D6 Core Day - Week 1

Loved it! So easy to do with my kiddos running around. 😊

W1/D6 Core Day - Week 1

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