Name: Playbook - Natalie Kimball - W5/D3 Strong Core 24
Uploaded: 2023-02-18T00:59:00.762Z
Duration: 5 min
Description: W5/D3 Strong Core 24

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

Jennifer 

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

This is a tough combo but you're strong!

Reverse Plank Knee Drive
Bear Crawl
Forearm Side Plank HIp Dips

1. Press into your palms and lift your hips and torso toward the ceiling.

 2. 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.

3. Keeping your hips steady drive one knee up towards your torso while engaging the opposite glute and hamstring. Tip: Press the shoulders down to keep the shoulders away from your ears.

Reverse Plank knee drive

1. Start on all fours. Be sure your wrists are directly under your shoulders and your knees are directly under your hips.

 2. Lift your knees so they're at a 90-degree angle and hovering an inch off the ground. 

3. Actively engage your core as you walk your right arm and left leg forward. 

4. Repeat on the opposite side. 

Tip: Go slow and exhale as you drive the knee toward your chest. This move is all about control.

Bear Crawl

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

2. Press through your right forearm and lift your hips and extend your left arm straight toward the ceiling.

3. As you inhale drop your hips with control, as you exhale draw your hips up back up to neutral and repeat with control 

4. Repeat on the left side. 

Tip: Think of your body sliding against a wall vertically to stay in alignment

Forearm side plank hip dips

Strong Core 24

W5/D3 Strong Core 24

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! 💪🏼

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!!

Jessica

W4/D1 Strong Core 16

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

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! 🙏🏼

W5/D3 Strong Core 24

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