Name: Playbook - Rod and Leticia Gardner - CORE - Round 1
Uploaded: 2022-04-14T12:20:35.092Z
Duration: 45 min
Description: CORE - Round 1

Lenny

I feel like two sets of these would be better but definitely a great routine

Chris B

Jonathan

- Mountain Climbers 
- Dead Bug 
- Leg Raises 
- Plank Knee Cross

- Perform each exercise for 40 seconds with 10 seconds of rest

- Place hands directly under your shoulders 
- Alternate knees in towards your chest in a running motion 
- Keep the spine long and your hips stable

Mountain Climbers

- Lay on back with knees bent at a 90 degree angle and your arms lengthened towards the ceiling 
- Reach one arm down as you simultaneously lengthen the leg on the same side 
- Return to start and repeat on the other side 
- Keep your navel pulled to spine and your back pressed down into the ground

Dead Bug_

- Hold plank on your forearms making sure that your elbows are directly under your shoulders 
- Rock forward and back on the toes as you keep your body in a plank position 
- Make sure to actively pull the navel to spine 
- Avoid dipping into the low back

Forearm plank Rock

- Place hands under your low back and lift your shoulder blades off the ground 
- Start with your legs extended towards the ceiling 
- Lower your legs keeping your low back pressed down into the ground 
- Return legs to start 

*modify by bending at the knees

Leg Raises

- Start in high plank 
- Keep your shoulders over your wrists as you pull one knee towards the opposite elbow 
- Keep your shoulders pressed down and spine long

CORE - Round 1

Community

More workouts from Rod and Leticia Gardner