Name: Playbook - Syd Bast - Week 2 Core Circuit
Uploaded: 2022-10-23T16:25:14.118Z
Duration: 20 min
Description: Week 2 Core Circuit

Complete 3-5 round of the 3 exercises given your allotted time!

Equipment: 
Superband/ Large Resistance Band (can substitute a dumbbell) 
Optional Medball (can substitute a dumbbell)

Complete 10 reps each side per round. 

To modify, eliminate the abduction and simply hold a side plank or elevate on a bench or stable surface. 

For an added challenge, complete in full side plank position with legs extended or add a mini band!

Modified Side Plank + Abduction

If you do not have a medball, you can use a light dumbbell or complete without the weight. 

To modify, remove the weight and complete a jackknife bodyweight only or keep your feet on the ground in a reclined boat position and complete small range of motion crunches moving from an upright position to a semi-reclined position and returning upright for reps while maintaining contact with feet on the floor throughout.

For an added challenge, increase the weight!

MB Jackknife

Complete 10 reps on each side per round.

To modify, remove the knee drive and complete a paloff press only. This can also be completed in a seated position. If you do not have a band, complete with a light dumbbell. 

For an added challenge, increase the resistance or weight!

Paloff Press + Knee Drive

Core Circuit 2

Week 2 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

Melanie

Week 1 Upper Body Strength

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

DeeDee

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

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

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

Week 1 Core Circuit

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 2 Core Circuit

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