Name: Playbook - Nathan Tsuji - April day 16! Core!
Uploaded: 2022-12-31T21:30:39.109Z
Duration: 12 min
Description: April day 16! Core!

Core is so so important. Always keep it engaged the entire time through your sets, don’t relax till it’s done!

Pushing the ground away from you, keep your shoulders, core, and everything else engaged. Do your best to keep your butt tucked under, and your head neutral! 
Then take opposite hand to opposite knee, and return to the starting position and switch sides! Make sure to breathe the whole time as well!
And you gotta touch each side to count it as one rep ;)

Plank knee touches

The funny thing about this exercise is it’s only as challenging as you choose to make it. If you squeeze your core and glutes and keep tension and feel your entire body engage you will feel a nice workout, if you’re just like ladddyy dahhh and do it half way it’ll be pretty underwhelming haha

Plank walk outs

I know I said you don’t have to touch your ankles… then proceed to touch them haha I guess it’s old habits. But you don’t have to.
Engage your core the entire time, never letting it relax. Push your belly button down into the ground and bring your chest to your knees!

Tuck ups!

This is just like a normal glute bridge, however when you straighten your leg make sure you’re hips don’t go askew!
A rep is one of each leg. I recommend alternating!

Glute bridge kicks

April day 16! Core!

Surprised that only 15 minutes got my heart rate up so much! ‘Twas great!

Daniella Marshall

I like the addition if using the vector foam roller into an exercise.

Nick Lucki

April day 1 push let’s go!

April day 2! Core!

April day 3 Biceps and rows!

These “avalanche” follow along work outs really gets your heart pumping. After a really short recovery I feel so alive and full of energy.

April day 4 Quick and easy 10 min avalanche!

April day 5 leg burner!!!

April day 6 boulder shoulders!

April day 7 Foam rolling shoulders/arms

April day 8 push!

April day 9 core!

April day 10 biceps and pull!

April day 11 avalanche!

April day 12 quick legs!

April day 13 shoulder gains!

Using the vector foam roller on my fore arms, I am noticing a lot less stress on my wrist and hands when I am stuck typing for hours on an article on my computer.

April day 14! Foam rolling shoulders

April day 15! 10 min EMOM!!!

April day 17 legs!

The stability exercises are a little trickier than they look. Nice set - will do them as part of my regular routine.

April day 16! Core!

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