Name: Playbook - Nathan Tsuji - March day 17 core!
Uploaded: 2022-12-31T21:30:39.116Z
Duration: 14 min
Description: March day 17 core!

A strong core is key to everything :) make sure you’re breathing the entire time and always stay engaged throughout the exercise :)

Time to get your core working! Try to only rest for 20 seconds between sets! And remember to breathe throughout the exercises!
And silly me, if it’s a side plank or side crunch please do both sides every round 🤣

This is essential for stabilizing the core, which is a huge part of balancing a handstand.
Have pressure in your toes, and lift from your core, all while keeping your flutes tight and tailbone tucked under.

Glute bridge

Do your best to keep your legs in the ground and not let them rise up. Your hands are behind your head but take care not to crank/pull on your neck. The crunch should initiate from your obliques (side abs). Do not let your abs rest at the bottom keep them engaged for the duration of your set! and as always, point your toes!

Side crunches

I realize my low back was arching a little bit more than I’d ideally like to see but I also wanted you to know that this little bit is ok :) equally distribute your weight before lifting the opposite arms and legs for the smoothest motion possible!

Bird dog

As usual, belly button pushing down through your spine. Pointed toes, rounded back, like you’re trying to pinch the front of your shoulders together. Make sure to breathe!

Tuck hollow hold

Visualize your spine and make it as straight as possible! Make sure there is padding under your elbow so you don’t bruise it, and push your shoulder as far from your neck as possible!

Side plank

Start out with a regular push-up, do one rep then do your best to keep your legs straight and walk your hands as close as you can to your feet then walk back to the push-up!

Push-up walk outs!

March day 17 core!

March Day 1! Legs

March day 2 push!

March day 3 core!

March day 4 foam roll!

March day 5 shoulders!

March day 6 pull!

March day 7 rest!

March day 8 legs!

Im liking this March challenge as it intensifies.

Nick Lucki

March day 9 push!

March day 10 core!

Today was foam roller day in this challenge. I love using the foam rollers. Using them is like almost getting a professional massage without the price. Thanks Nathan, for including their use in this app.

March day 17 core!

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