Name: Playbook - Sadielee Thomas - W1/D6 Core
Uploaded: 2024-05-16T17:40:21.829Z
Duration: 45 min
Description: W1/D6 Core

Lindze’ Jade

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place a mini ball between your knees, squeezing it.
3. Lift your legs toward your chest, raising your hips off the ground.
4. Lower your legs back down without letting them touch the floor.
5. Repeat the movement, maintaining the squeeze on the mini ball.

Reverse Crunch Pilates Ball Squeeze

1. Secure a resistance band around the base of a bench or a sturdy anchor point.
2. Lie on your back on the bench, holding the sides for stability.
3. Place your legs through the resistance band, creating tension.
4. Perform a reverse crunch by lifting your legs toward your chest.
5. Lower your legs back down without fully resting them on the bench.
6. Repeat the movement, maintaining resistance from the band throughout.

Banded Reverse Crunch on Bench

1. Begin in a plank position with your hands elevated on a surface like a bench or step.
2. Maintain a straight line from head to heels.
3. Lower your hips to one side, hovering above the ground.
4. Return to the plank position.
5. Repeat, alternating hip dips from side to side.

Elevated Plank Hip Dips

1. Lie on your back with your hands behind your head.
2. Lift your legs off the ground, forming a tabletop position.
3. Bring one knee toward your chest while simultaneously twisting your torso.
4. Extend the other leg straight, hovering above the ground.
5. Rotate your torso, bringing the opposite elbow toward the bent knee.
6. Repeat the movement, pedaling your legs in a bicycle motion.

Bicycle Crunch

1. Sit on the ground with your knees bent and feet flat.
2. Lean back slightly, keeping your back straight at about a 45-degree angle.
3. Hold your hands together or use a weight, and lift them off the ground.
4. Rotate your torso to one side, touching the ground beside you.
5. Return to the center and then twist to the other side.
6. Repeat the motion, alternating sides in a twisting motion.

Russian Twists

1.	Lie on your back with your hands at your sides or under your hips.
	2.	Lift your legs toward the ceiling, creating a 90-degree angle with your torso.
	3.	Engage your core and exhale as you lift your hips off the ground.
	4.	Lower your legs back down without letting them touch the floor.
	5.	Repeat the movement, focusing on using your lower abdominal muscles.

Reverse Crunches

W1/D6 Core

Could only do 3 of the workouts because my gym didn’t have 2 of the machines but I didn’t mind today..the 3 I did were 😮‍💨💀
So good!!

Farrah

I like this a lot! Thank you for so detailed description of each exercise❤️

Valeriia

Samira

W1/D1 Glutes

Supreet

Lucy

W1/D2 Chest & Arms

Lindsay

W1/D3 Back & Biceps

Saru

THANK YOU for the in depth instructions for each movement! So so helpful in making sure I get the most out of the workout!

Sidney

W1/D4 Quads & Hamstrings

Leilany

W1/D5 Shoulders

W2/D1 Glutes

W2/D2 Chest & Arms

W2/D3 Back & Biceps

W2/D4 Quads & Hamstrings

W2/D5 Shoulders

W2/D6 Core

W3/D1 Glutes

Ashley

W3/D2 Chest & Arms

W3/D3 Back & Biceps

W3/D4 Quads & Hamstrings

W3/D5 Shoulders

W3/D6 Core

W4/D1 Glutes

W4/D2 Chest & Arms

W4/D3 Back & Biceps

W4/D4 Quads & Hamstrings

W4/D5 Shoulders

W4/D6 Core

W5/D1 Glutes

W5/D2 Chest & Arms

W5/D3 Back & Biceps

W5/D4 Quads & Hamstrings

W5/D5 Shoulders

W5/D6 Core

W6/D1 Glutes

W6/D2 Chest & Arms

W6/D3 Back & Biceps

W6/D4 Quads & Hamstrings

W6/D5 Shoulders

W6/D6 Core

W7/D1 Glutes

W7/D2 Chest & Arms

W7/D3 Back & Biceps

W7/D4 Quads & Hamstrings

W7/D5 Shoulders

W7/D6 Core

W8/D1 Glutes

W8/D2 Chest & Arms

W8/D3 Back & Biceps

W8/D4 Quads & Hamstrings

W8/D5 Shoulders

W8/D6 Core

W1/D6 Core

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