Name: Playbook - Stefan Petrov - Intense Core
Uploaded: 2021-09-22T14:41:15.678Z
Duration: 45 min
Description: Intense Core

Oscar Yepes

Victor

Superset
- Hyper Extensions 5 x 15-20
- Plank 5 x 30 sec

- Bodyweight Hip Thrusts 4 x 20

Superset
- Knee Raises 4 x 12-15
- Side Plank 4 x 20 sec

- Negative Crunches 4 x 10-12

Superset
- V with Rotations 3 x 10
- Scissors 3 x 20 sec

- Step Up Kicks 5 x 25

- Place your thighs on the pads
- Keep a neutral spine and your chin down
- Raise your upper body
- Engage your glutes at the top

Hyper Extension

Plank

Superset

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Bodyweight hip thrusts

- Keep your back on the pad
- Raise your knees up as high as you can

Knee Raise

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Holding your body lifted in a straight line for time

Side plank

- Go up engaging your abs
- Lower as slow as possible

Negative Crunch

- Lying propped up on your elbows
- Lift your legs and rotate them in a circle

V with rotations

- Lying propped up on your elbows
- Flutter kick your legs up and down

Scissors

- Stand in front of a box/bench
- Step up to full extension
- Drive your knee up and forward 
- Lower to ground and repeat with other leg

Intense Core

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