Name: Playbook - Samantha Russo - Strong Core 1
Uploaded: 2024-01-20T16:21:37.086Z
Duration: 30 min
Description: Strong Core 1

Great! Easy to follow written and visual instruction!

Minerva

Arsh

Focus on controlling your breath & slowing down the movement. 4 exercises, repeat the circuit 3-4x. Repetitions listed are for ONE side of double sided exercises.

In week 1 our focus will be on control, getting the movement pattern down, and understanding the connection between our core & our breath.

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- From half kneeling position hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position

Half kneeling wood chopper (each side)

- Lift your legs so your knees are directly over your hips
- Slowly lower one foot/leg until they’re just above the floor
- Bring it back to the starting position 
+ Option to include your opposite arm

Dead bug

Many options:

Hands behind head
Arms over head
Or legs flat out on the ground are all options for this exercise

Strong Core 1

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