Name: Playbook - Samantha Russo - Strong Core 3
Uploaded: 2023-09-08T19:26:48.483Z
Duration: 45 min
Description: Strong Core 3

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!

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.

Inhale through your nose and fill your belly
Exhale through pursed lips as you crunch 
+ push all of the air out of your low belly, squeezing your bum cheeks together, you'll feel your pelvis scoop up towards the sky

Breath focused crunch

-Sit on your butt with your feet planted and your hands firmly on the ground behind you, maybe fingers face your booty
-Push through your heels and squeeze bum cheeks together as you lift into a reverse tabletop (beginner)
- Extend your legs out for reverse plank (intermediate)
-Hold for time

Reverse Plank

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Imagine a hot cup of coffee on your low back, try to not rock back and forth
- Bring the arm and leg back to the starting position and repeat on the other side

OR 

- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Strong Core 3

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

It really allows focused core engagement.

Strong Core 3

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