Name: Playbook - Paul Wright - Low impact-Backside Core
Uploaded: 2022-08-22T17:51:04.676Z
Duration: 40 min
Description: Low impact-Backside Core

This workout will have you spend time under tension with movements targeting your abdominal wall and beyond
✅Prone holds
✅Quadruped position 
✅Dead bugs
✅Squat variations

Complete the movement then move on to the next. Repeat two rounds

Keep limbs off of the floor as you reach your hands in front of you. Try to lock out pause and return slowly

Prone reaches

Cat cow

Quadruped hamstring curls

Sumo squat stretch

Bend over toe touches

Cross reach toe touch

Dynamic warm up

Flex and extend your spine by looking through your legs and back up to the ceiling. Try to keep body in the same place

Cat Cow

Block 1

Lean back slowly with good posture slowly drop elbows to floor and push up shining chest

Tricep ext sit up

Keep hands out of side view as you hinge at the hip with a soft bend in the knees

Good morning

Press lower back into the ground while lifting your shoulder blades off

Deadbug hold

Block 2

Pull hand towel apart in a low squat as you slowly raise above your head

ISO squat towel pull apart raise

Pull towel apart over your head as you squat. Maintain tension through out your squat.

O.H. Squat w towel

Press hand onto towel onto floor to create more tension and slide keeping pressure on the floor until your arm is fully locked out. Repeat on both sides

Forearm plank towel slides

Block 3

Use your couch as an anchor to lift hips off of the floor

Reverse crunch

From stomach push up to the half way point of a push up, pause, then lay back on stomach raising limbs to engage posterior chain.

Low impact-Backside Core

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