Name: Playbook - Natalie Kimball - W4/D1 Strong Core 16
Uploaded: 2023-02-18T00:59:00.737Z
Duration: 5 min
Description: W4/D1 Strong Core 16

Oh goodness i love these quick but effective daily challenges!!

Jenny Weeks

Jessica

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

Deadbug Active
Hand Plank Knee Taps 
Reverse plank 

If you are new to the reverse plank and can't hold the full 30 seconds at once, break it into sections! Example 10-10-10 or 15-15 :)

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. Begin in a kneeling position. Extend your arms straight as you press your hands firmly into the ground. 
2. Extend your legs behind you with toes tucked under to press into the plank. 
3. Exhale as you draw the shoulders back, the belly button to the spine and engage the glutes and quadriceps to make one straight line. As you inhale gently release the knees to the floor and repeat.  
 
Tip: Keep from hiking the hips or sagging into the shoulders.

Hand plank knee taps

1. From a sitting position place your palms, with fingers spread wide, on the floor slightly behind and outside your hips. 2. Press into your palms and lift your hips and torso toward the ceiling. 3. Look up to the ceiling, engage your belly button to your spine, squeeze your glutes and quads as you point your toes, and keep your arms and legs straight. Tip: Press the shoulders down to keep the shoulders away from your ears.

Reverse Plank

Strong Core 15

W4/D1 Strong Core 16

Wesley

Antonio

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

Great ab workout :) Superwoman is a good one!

Chelsey

W1/D2 Strong Core 2

😮‍💨😮‍💨😮‍💨😮‍💨

Sarah Snipes

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! 💪🏼

Jennifer 

W2/D3 Strong Core 8

Lobe the planks with knee taps - helped me find my core engagement!

Amanda

W2/D4 Strong Core 9

Mountain climbers are always a quick way to elevate my heart rate, love it!

W2/D5 Strong Core 10

This was a great core workout after a pull day.

Steph Walters

W3/D1 Strong Core 11

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.

W3/D2 Strong Core 12

I have had a rough few days trying to get motivated to do anything. I could come up with a million more excuses but today i said no more excuses. I'm so glad i woke up and was ready to get it done!

W3/D3 Strong Core 13

I am pushing on. Can't let the past days that I've missed hold me back. I just have to wake up and do it for me even when it's not easy.

W3/D4 Strong Core 14

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

Samantha

W3/D5 Strong Core 15

W4/D2 Strong Core 17

I really love that even after a long day at work i can still come home and give myself five minutes to work on me.

I really like the little timer I can use and the beeps it makes to notify me in the last few seconds so I don’t have to watch the screen or set one on my watch.

W4/D3 Strong Core 19

Karena

Saw this on your IG! It’s a burner for sure!

Walking planks are my new favorite stabilizer!

W4/D4 Strong Core 20

These just keep getting spicier 🌶️🌶️

Nikki

W4/D5 Strong Core 21

W5/D1 Strong Core 22

Are you kidding me? These are 🔥 and also really hard! Lol

Just when I start feeling like wonder woman with improved core strength, a new movement is thrown in the mix and makes me question everything 😂

W5/D2 Strong Core 23

The reverse plank knee drive! This one is so tough! 🤣 I will get them down eventually!

Bear crawls are a real killer - my abs need a nap 😂

W5/D3 Strong Core 24

W5/D4 Strong Core 25

W6/D1 Strong Core 26

Really love that these are 5 minutes! Coming back & repeating the program! Keeping the habit going! 🙏🏼

W4/D1 Strong Core 16

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