Name: Playbook - BondFit . - Plank Focused Core Routine
Uploaded: 2023-12-30T21:21:29.399Z
Duration: 15 min
Description: Plank Focused Core Routine

Hitting a lot of plank work in this circuit. Build up that plank strength!

Get ready to build that plank strength up with different variations!


Knee tuck ins (30 one leg, 30 other leg)

- start in a plank position with shoulders in line with hands
- tuck knee in and place on ground
- Bring the knee in tucking to the stomach (almost think of an upside down crunch with your core) 
- You’re going from flat hips to slightly closed back to flat hips.

Plank Knee Tuck Ins

- Hold a solid plank 
- round the chest and hold your stomach in 
- push the ground away from you 
- rotate your hips side to side

Plank Hip Dips

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Twist your torso from side to side
- feel the crunch

Russian twists

- Start in a plank hold
- Raise your leg to the back (controlled)
- Lower it back to the starting position and repeat alternating legs

Plank Leg Raises

- Lay on your back, hands up for more challenge and down under your butt for more beginner. 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting
- do not let your lower back come off the ground! Keep the core crunched to protect the back and focus on your abs.

Lying leg raises

- start in a plank
- Bring knee tucking to side and crunched the obliques
-work both sides

Plank alternating knee side crunches

- Keep entire body tight as you hold position for time
- round the back, crunch the stomach, and push the ground away from you 
- shoulders over elbows

Plank (elbows)

Plank Focused core

Plank Focused Core Routine

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).

Plank Focused Core Routine

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