Name: Playbook - Nicole McCahan - Core (no weight)
Uploaded: 2023-02-24T12:34:48.270Z
Duration: 20 min
Description: Core (no weight)

Core (no weight)
5 exercises | 3 rounds | 1 min work - 20 sec rest

- Sit Ups
- Knee Crunches
- Cross Crunches (knee to foot)
- Plank
- Bird Dogs

- Laying on your back with knees bent and feet flat on the floor
- Engage your core as you lift your back off the floor
- Slowly lower back down and repeat

Sit-Ups

- Sitting on your butt with hands back behind you
- Lean your weight back into you hands
- Tighten the core as you pull the knees  and chest together then push back out

You can set the feet down between each rep to modify this exercise.

Knee Crunches

Work each side for 30 sec.
- Lay on your back
- Bring the left elbow to your right knee
- Staying on that same side bring your right hand to your right foot.
- Repeat on the other side

Cross Crunch (knee to foot)

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Work each side for 30 sec. 
- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out

Core (no weight)

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