Name: Playbook - Natalie Kimball - W3/D5 Strong Core 15
Uploaded: 2023-02-18T00:59:00.733Z
Duration: 5 min
Description: W3/D5 Strong Core 15

Amanda

Jenny Weeks

I was slacking for a bit, but this was a good comeback!

Samantha

Steph Walters

Enjoy this strong core workout! You're getting more advanced by the day! 

More intermediate and a little advanced exercises coming at ya! 

If you need to modify the tabletop plank you can perform on your knuckles or replace it with a forearm plank.

Table top plank active
Plank oblique twists
Deadbug press

1. Start in a seated position with your legs bent and feet on the ground and your hands behind you on the ground. 

2. Press into the ground with your hands and heels while you raise your hips towards the sky. 

3. Squeeze your glutes and make sure your shoulders, hips, and knees are all in alignment at the top and lower down to starting position. 

Tips: Drive through your heels, keep your neck neutral

Table Top Plank Active

1. Place your arms on the mat as if you're going to perform a forearm plank. Flex both elbows to 90 degrees and place one forearm in front of the other.

2. With control rotate to the outside of your right foot and inside of your left foot while extending your left arm high to the sky., press your weight and rotate with your feet. 3. Engage the core and bring your hips back to neutral and repeat on other side.

Tip: Stagger the feet so you can come to the sides of your feet and engage your side body as if you were holding a side plank.

Plank Oblique Twists

1. Lie on your back, draw your belly button to your spine and bring your knees to 90 degrees. 

2.As you exhale brace your core and keep your rib cage as you press your right hand into your left leg. 

3. Resist the pressure with the leg and engage the core. Tip: Keep a small arch in your back

Deadbug press

Strong Core 15

W3/D5 Strong Core 15

Antonio

Perfect ab intro. Definitely a well spent 5-10 min workout 💪

Chelsey

W1/D1 Introduction to Strong Core & 1st Workout!

Great ab workout :) Superwoman is a good one!

Sarah Snipes

W1/D2 Strong Core 2

😮‍💨😮‍💨😮‍💨😮‍💨

W1/D3 Strong Core 3

W1/D4 Strong Core 4

AJ Medina

W1/D5 Strong Core 5

It was nice out today so added a run in before this core workout. Woot.

W2/D1 Strong Core 6

W2/D2 Strong Core 7

I have a love hate relationship with these clamshells! Another good one! 💪🏼

W3/D5 Strong Core 15

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