Name: Playbook - Syd Bast - Week 1 Core Circuit
Uploaded: 2022-10-23T16:25:14.091Z
Duration: 20 min
Description: Week 1 Core Circuit

The pallof press/lateral steps are great.  But without a band a better alternative than holding a dumbbell I think should be given.  It's hard to feel the correct engagement when just holding the dumbbell.  Something more anti rotational, perhaps?    Otherwise very good!

Tricia

This was a lot easier than yesterday!!! But walking was difficult with all the sore muscles...  lol

Melanie

Big fan. Nice and short for active recovery day. Not exercises I would normally think for abs but could feel them engaged.

DeeDee

Weeks 1 and 8 will serve as "benchmark" workouts meaning they will be exactly the same to allow you to see all the progress you have made during the 8 weeks! I recommend you keep track of the weights and/or modifications used to compare to your final week. 

I'll also encourage you to take before and after progress photos! Whether they are just for yourself or to share with our community, these photos are often super empowering to see the progress you have made even when you may not feel or see it throughout! 

3-5 rounds of the 3 exercises listed, you choose based on your allotted time!

Equipment: 
Superband/ Long Resistance Band (can substitute dumbbells) 
Bench, chair, couch or stable surface

Complete 10 reps each direction per round.

To modify, decrease the resistance of the band. If you do not have a band available, hold a light dumbbell just under your sternum. Alternatively, substitute a plank with a dumbbell pull through for more anti-rotation challenge! 

For an added challenge, increase the resistance of the band, extend your arms straight out, or hold a heavy weight!

Resisted Lateral Steps

Complete 10 reps on each side per round.

To modify, eliminate the arm raise/reach and support your body upright while performing alternating marches. 

For an added challenge add light dumbbells in your hands throughout the raise, add a mini band around your toes for increased hip flexion resistance and core activation, or complete a standing weighted march holding dumbbells at your sides.

Seated Alternating March + Reach

Complete 10 reps on each side per round.

To modify, substitute the hip circle for a march or elevate further to supported at a wall. 

For an added challenge, add a mini band 4-6 inches above the knees or complete in push up position on the floor.

Elevated Alternating Hip Circles

Core Circuit 1

Week 1 Core Circuit

Daily Dynamic Warm Up

360 Breathing!

20 weeks pregnant!! I feel alive again!!! Thank yiy 🥰

Suha

Found you on TikTok many months ago and happy I did! Great workout to start.

Tina

Nayeli

Week 1 Lower Body Strength

found you on the playbook app, so happy i did. day 1 down!

Margot

Whew! Now the soreness of my arms can match the soreness of my legs!! Lol

Week 1 Upper Body Strength

Love the set up! The tabatas were crushers but great balance of that with taking my time for strength.

Week 1 Full Body Strength

Chrissy Orr

A little behind cause the first leg workout hit my quads hard, but still going at it.

Izzy 

Week 1 Full Body HIIT

Good workout but I switched to rep based for some of the strength sets. The time felt really fast for me to get through with good form. Tabatas had me panting and sweating!

That last super set was a burner! Great variety loved it!

Week 2 Lower Body Strength

Arms are feeling like jello!! Thank you for another good burn 🔥💪🏼

Taylor

Hello shoulder raises + holds. Dead. Great exercises!

Week 2 Upper Body Strength

Just when I think there's gonna be one where I sweat less!!! Lol

That felt SO good! The movements kept me interested and engaged the whole way through. This is the first time I’ve enjoyed a workout outside of yoga for probably two years 🙌🏼

Week 1 Core Circuit

Community

More workouts from Syd Bast