Name: Playbook - Samantha Russo - Full Body Core Strength
Uploaded: 2023-09-08T19:26:48.486Z
Duration: 55 min
Description: Full Body Core Strength

Focus on controlling your breath & slowing down the movement to engage core. This full body workout will tap into your core strength!

full body strength utilizing our core and stabilizer muscles. Repetitions listed are for ONE side of double sided exercises.

Start kneeling with weight on your right shoulder (optional)
Bring the right foot up to a half kneeling stance
Drive through the right heel as you come to a standing position and raise the left knee (or tap the toe to the ground and work your way up to a full raise)
Reverse this move to get back to the starting position

Repeat on the opposite leg

Kneel to Knee Drive

- Start in a plank position (full or modified)
- Pull one dumbbell up, imagining your elbow reaching behind you to perform a row, keeping your elbow close to your body
- Drop that dumbbell and repeat on the other side

Dumbbell renegade rows

- Laying on your side, hips stacked, take your top leg and place the foot behind the bottom leg
- Hand behind your head, bring your elbow to your bottom knee and then reach your hand to your toe
- Imagine lifting straight up for your inner thigh

Repeat on the other side

Inner thigh crunch + reach

Starting in a standing position with weights in both hands, raise one knee and perform a curl to press.

+Focus on a strong core and squeezing belly button into spine

repeat other side after all reps have been completed

Standing Single Leg Curl to Press

- Holding weights in both hands (optional), step one foot out to the side, send your hips back for a later lunge
- On the way back in, engage your core and lift the knee
- Step out again to perform your second rep

Repeat other side

Lateral Lunge to Knee Drive

Full Body Core

Full Body Core Strength

Thanks Sam! Would love to see what marches look like when you’re pressing the weight overhead.

It really allows focused core engagement.

Minerva

Strong Core 2

Hey Sam! With bicycle crunches and bird dog is that 10 reps each side or 10 reps total? I love having this instruction and motivation!

Full Body Core Strength

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