Name: Playbook - Rob Thompson - Activate Your Core
Uploaded: 2021-01-18T11:45:35.367Z
Duration: 30 min
Description: Activate Your Core

NancyBoyd

Nannette

Great ! I really enjoy  the sessions :)thank you!

Incredible workout!! Shouldn’t have had a shake prior lol.

Anna-Lea

Thank you! for a awesome workout  week. It was Great! 👍

The workout was challenging
I felt the burn and I felt where I needed more strengthening in different parts of my Body Thank you!!
For training me the proof will be in the pudding💪💪😘😊

This workout will help you strengthen your core which includes your abs, glutes, and lower back! Let’s get it!!

1. Lie supine (on your back) on the floor with knees bent, feet flat on the floor and toes shoulder-width apart and pointing straight ahead. 
2. Place arms to your sides.
3. Draw abs in, activate glutes and brace 
4. Lift your pelvis off the floor until the knees, hips and shoulder are in line
5. Slowly lower pelvis back to the floor then repeat

Floor Bridge

1. Lie on your back, hands behind your head and slightly lift your shoulder and head off the ground.
2. Knees bent, feet lifted into a 90 degree ankle. 
3. Slowly extend your leg toward the ground until your heel touches return to start position then repeat

Core Heel Taps

1. Start on all fours, with the spine in a neutral position.
2. Draw abs in, brace and tuck chin slightly. 
4. Slowly raise the right arm (thumb up) and the left leg with toes pointed away from body (triple extension). Keep both arm and leg straight while lifting them to body height.
5. Hold for one to two seconds 
6. Slowly return both arm and leg to the ground, maintain your alignment.

Bird Dogs

1. Lie prone on the floor with feet together and forearms on ground. 
2. Draw abs, activate glutes 
3. Lift entire body off the ground until it forms a straight line from head to toes. 
4. Hold for three seconds
5. Slowly return body to the found, keeping chin tucked and back flat.

Plank

1. Start with hands and knees on the floor. 
2. Place your shoulders above your hands and align your hips above your knees. Draw in your abs.
3. Lift your leg away from your body at a 45 degree angle then extend your leg. 
4. Lower your leg to starting position to complete.

Fire hydrant w/ side kick out

1. Lie prone on the floor with arms in front of your body, palms facing toward the ground.
2. Draw abs in, activate glutes, brace and pinch shoulder blades together 
3. Lift chest off the ground and hold for one to two seconds 
4. Slowly return body to the ground, keep chin tucked

Activate Your Core

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