Name: Playbook - Rod and Leticia Gardner - CORE - Round 4
Uploaded: 2022-04-14T12:20:49.606Z
Duration: 45 min
Description: CORE - Round 4

Chris B

- Glute Bridges 
- Windshield Wipers 
- Superman 
- Plank Tap 
- C Curve

- Place your heels directly under your knees at hips distance 
- Lift your hips off the ground as you engage your glutes 
- Drive your heels into the ground throughout

Glute bridge

- Place your hands out to the sides with your palms facing down 
- Elongate your legs towards the ceiling 
- Pulling the navel to spine, lower your legs to one side then lift and return them to the other 

*Modify by bending at your knees

Windshield wipers

- Lengthen your arms and legs fully as you lay on your stomach 
- Lift your legs and arms off the ground simultaneously 
- Hold at the top for a few seconds and release back down to the ground

Superman

- Hold a high plank with your hands directly under your shoulders 
- Keep your feet a little wider than hips distance 
- Tap one hand to your opposite shoulder as you work to stabilize through the hips by engaging your lower abs 
- Repeat in an alternating patterns

Plank tap

- Start seated with your hands on your knees and feet planted in the ground 
- Lean back as you pull the lumbar spine to the ground, creating a c shape through the back 
- Actively pull the navel to spine

CORE - Round 4

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