Name: Playbook - Suncana Sonnenburg - Day 1 - Quick Core
Uploaded: 2024-01-22T20:12:45.094Z
Duration: 25 min
Description: Day 1 - Quick Core

Suncana

I’ve barely started, but I’m pretty darn sure I’ll be transformed in a few weeks if I keep this up! Amazing program 💃

Lilly

Been too busy tk workout lately, this challenge is definitely a great way to get back at it again 🔥🔥🔥👌

Krystal

Killer workout!!! First day on the app and I love it! Was going to start w the beginner program but thought I would give this a try instead - it was intense but worth it

Holly

Great first workout from the app!!! Short but got my core fired up. Can’t wait to do the rest!

Beth

45 sec on 
15 sec off 
Once you are done the set take 1 min break 
Then repeat 3-5x

Start in a plank position 
Tuck the pelvis toward the ribs to engage the core 
Push the ground away w your hands to create space between the shoulder blades 
Lift one foot and bring it over top of the other 
Come back to plank 
Repeat on the other side
Keeping the hips as level as possible

1/2 Ocho

Start in a plank position 
Hips tucked 
Using the shoulders the push the ground away 
Take a wider stance w the feet
Simultaneously lift the right leg and left arm
Come back to plank
Repeat on the other side

Leg + Arm Plank Lifte

Place your arms extended by your sides 
Ribs on the ground
Small space for the low back 
And pelvis on the ground 
Raise your legs until you reach 90 degrees
At the top raise your hips off the ground
Come back down
Twist to the right w the hips - initiating the twist from the midsection and extend the legs
Come back to centre 
Raise your hips off of the ground 
Twist to the left w the hips and extend the legs 
Back to centre 
Raise your hips off of the ground

Reverse crunch + Twist

Start w feet on the ground, knees point toward the ceiling hips on the ground and a neutral back
Using your mid section twist your ribs to the right and punch across your knees w your left hand 
Come back to centre 
Repeat on the other side

Twist and Punch

Start laying down 
Being the right foot to the floor 
Crunch the body up 
Place your hands to the left of your body 
Push the ground away to lift your hips off of the ground 
Place the toes of the left foot on the ground 
Pivot around the left toes as you bring the right foot through - in between your hands and left foot
Extend both legs
Lay all the way down
Repeat on the other side

Death Rolls

Quick Core

Day 1 - Quick Core

Disclaimer | Listen to Your Body

Day 2- 3x3x3 Legs

Day 3 - Recovery Day

Day 4 - TEST day - Full Body Max Effort

Day 1 - Quick Core

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