Name: Playbook - BondFit . - Lower core workout (Int/Adv)
Uploaded: 2023-12-30T21:21:29.416Z
Duration: 10 min
Description: Lower core workout (Int/Adv)

Sarah

This workout can be catered towards intermediate/advanced levels. Work on progressing to the advanced steps!

This workout is an intermediate/advanced lower core workout, but can be catered towards any level as long as you work on these at your skill level. 

If needed, you can perform half the reps And build up from there!

- Start seated on the ground with the leg straight out.
- lean over and keep hands by the knees. 
- Lift legs and focus on keeping them straight. 
- If you cannot perform the leg raises, do single leg.

Seated leg raises

- Start sitting on ground with leg straight out.
- Press up and left butt off ground and keep feet off the floor. 
- You can keep hands flat but if your arms are short like mine, I go on my fingertips. 
- You can also use dumbbells if your wrists need the support. 
- Do your best to hold during the time, but can take little breaks if needed as long as you pop back up. 
- The more you practice the better this will get.

Seated L hold

- start laying down on the ground with that flat hands and hands by your side.
- Lift legs up in a tech position and when you get to the top left your hips up, crunching the lower stomach. 
- As you straighten out the lakes work on keeping that back flap to the ground and not arching. 

(Can’t do 20, that’s ok! Split it up and break or complete half the reps!)

Laying Tuck ups (with hip lift)

- Play underground with back fat in arms by side. 
- Extend the legs with a slight tuck. 
- tap one leg down at a time keeping the back flatten stomach crunched. 
- You should really feel this in your
- Control the movement

(10 each leg)

Laying single leg taps

- Hoda Hollow position with hands behind ahead and keep legs extend it out with a slight bend.
- tap one leg down at a time keeping the core tight and rounded. 

(Complete 25 each leg)

Hollow hold leg taps

- keep your legs extended with a slight tuck.
- Stay in a hollow shape with arms out in front, crunching the stomach and tapping the shins.

Laying leg tap crunches

Lower Core Workout (Int/Adv)

Lower core workout (Int/Adv)

It was hard but I just have no strength, I know it's gonna help it felt good.
I would recommend it 100%.

Sara

(ABS)olute killer. Will definitely be adding this ab burner to the end of my workouts.

Georgia

I can already tell that if I keep doing this every day that bars for me is going to become so much easier. This workout is awesome and I look forward to doing it everyday!!

Michaela

Ab Circuit (30 second intervals)

Not sure if you get the msg about your hair during the bosu crunches! First propper ab core workout for me in years; so in the coming days the answer maybe differ ;P I’ll keep it up tho!

LUKE

Cable Core

Alex

Laura

Pyramid Ab Challenge

This workout was a really good challenge! It didn’t feel overly exerting and I like how you can shorten the rest in between to make it harder if needed. I also liked how it didn’t need too much equipment which made it easier to do in a public gym (especially when it’s busy).

Lower core workout (Int/Adv)

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