Name: Playbook - Natalie Kimball - W3/D2 Strong Core 12
Uploaded: 2023-02-18T00:59:00.723Z
Duration: 5 min
Description: W3/D2 Strong Core 12

Sarah Snipes

Hip lifts are amazing, helps me reaffirm alignment, love it!

Rough couple days not feeling great but decided i needed to push through for me and I'm glad i did.

Jenny Weeks

Enjoy these core exercises! You're getting stronger! :D 


Plank Glute Kickback
Deadbug Active
Slow Mountain Climber

This is a beginner-core and intermediate routine that will help you set the foundation to get a strong core!

1. Place the band around your feet (Optional for additional resistance)

2. Bring your knees up to 90 degrees, draw your belly button to your spine, extend your arms straight and press your hands firmly into the floor.

3. Exhale extend your right leg straight as you drive your right heel into the band. Keep your left knee flexed at 90 degrees and repeat on the opposite side.

Tip: Press your hands firmly into the floor and keep your ribcage down.

Dead bug Active

1. Extend your arms straight as you press your hands firmly into the ground with your legs straight behind you.

 2. Draw the shoulders back, the belly button to the spine, and engage the glutes and quadriceps as you statically hold. 

3. Gripping with your fingertips with hand press firmly into the ground. Keep your hips neutral and tap your opposite hand to your opposite shoulder. Repeat other side. Tip: Keep from hiking the hips or sagging into the shoulders.

(Hand) Plank Shoulder Taps

1. Lie down flat on your back, pull the belly button towards the spine, and slightly tuck the chin. 

2. Flex at 90 degrees at the hip and point the toes towards the ceiling. Your body should look like an L. Bring your arms and palms by your side. 

3. Exhale as you engage the core, kick the legs straight up and press through the fingertips to get extra height. 

Tip: Control is better than height, use your fingertips to press down as you really reach the toes high to the sky.

Hip Lifts

STRONG CORE BI4

W3/D2 Strong Core 12

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!

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/D2 Strong Core 12

Community

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