Name: Playbook - Samantha Russo - Strong Core 2
Uploaded: 2023-09-08T19:26:48.478Z
Duration: 45 min
Description: Strong Core 2

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

It really allows focused core engagement.

Minerva

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.

Focus on controlling your breath & slowing down the movement to feel core engagement. 4 exercises, repeat the circuit 3-4x

Start in a standing position and walk hands out to a full plank and then walk back to fully standing.

Inchworm

Starting with just your arms above your head and progressing to pressing weight above your head, keep your core tight as you march in place. Think of each knee up as its own mini crunch.

1 rep is complete after marching both knees up.

Overhead March

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

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!

Strong Core 2

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