Name: Playbook - Syd Bast - Week 3 Core Circuit
Uploaded: 2022-10-23T16:25:14.148Z
Duration: 20 min
Description: Week 3 Core Circuit

Tina

This was surprisingly hard! Felt so good at the end, though💥

Hannah

Complete 3-5 rounds of these 3 exercises given your allotted time!

Equipment: 
Physioball or sliders (can use a small towel on smooth surface or paper plates on carpet) 
Barbell Landmine (can substitute dumbbells)

If you do not have a physioball, this exercise can be completed with sliders under the feet in the same fashion. If you do not have sliders you can use a paper plate on carpet, or a small towel on smooth surfaces. If you have a TRX system available, place feet into the loops and complete the same movement. 

To modify, eliminate the physioball and complete controlled mountain climbers in push up position, or elevated on a bench or stable surface. 

Pregnancy modification: complete mountain climbers at an elevated stable surface or bench.

Physioball Knees to Chest + Pike

Complete 6-8 reps each direction. 

If you do not have a barbell or landmine available, simply complete the same motion while holding a dumbbell vertically with both hands. 

To modify, complete in a tall kneeling, half kneeling, or seated position or substitute a half kneeling chop and lift.

For an added challenge, increase the weight.

Landmine Anti-Rotation

To modify, decrease the distance of your walk out to comfort or simply hold a kneeling push up position. 

For an added challenge, complete in full push up position with knees off the floor or substitute an ab wheel roll out.

Modified Ab Walkout

Core Circuit 3

Week 3 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.

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 3 Core Circuit

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