Name: Playbook - Natalie Kimball - W4/D2 Strong Core 17
Uploaded: 2023-02-18T00:59:00.740Z
Duration: 5 min
Description: W4/D2 Strong Core 17

Jessica

Today is extra spicy! You've got this! 

Hallow Hold
Table Top Active
Side Plank Hand (If you have an issue with your wrists you can make a fist or modify for a forearm side plank)

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

2. Extend the legs straight hovering over the floor, then extend the arms straight overhead so they are hovering above the floor. 

3. With the hands and toes pointed. Slowly raise shoulders and legs from the ground while keeping the core engaged.

Tip: Only lower the legs and arms as far as your core control allows: if you find yourself doming in the core you have gone too far.

Hallow Hold

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. Start in a side plank on your right hand directly over the elbow, with shoulders, hips, and feet stacked. 

2. Press through your right hand and lift your hips. 

3. Extend left arm straight toward the ceiling. 

Tip: Press your hand firmly into the floor to engage the muscles around the shoulder blade

Side Hand Plank

Strong Core 17

W4/D2 Strong Core 17

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

Jenny Weeks

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

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

W4/D1 Strong Core 16

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/D2 Strong Core 17

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