Name: Playbook - Taylor Mei - Workout 3: Bodyweight Core
Uploaded: 2024-04-01T13:08:26.770Z
Duration: 45 min
Description: Workout 3: Bodyweight Core

That was tough but really enjoyed the variety.

Chelsey

I could actually complete this! Haha I'm getting there! By summer I'll be doing sick handstands not basics 😒 haha

Hayden

Israel

Great ab workout! Next goal ia to continue without stopping

Chris

Definitely need modifications for those that are beginners like myself. It was nice to see what I am going to work towards. :)

Andrea

Dewangi

Got through 1 round. It was deff a challenge for me but I’m going to continue to do it to get stronger !!

Laurie Weiler

That was hard work! Struggled on some of the exercises!

Matt

Carla

Celeste

Holly

In some of the exercises I found it hard to figure out what count as a Rep

Rebecca Millum

Warm-up: 
- Running 3-5 minutes (treadmill, on the spot, or outside) 
- Coba x 15 seconds 
- Baby bridges x 5 
- Cats and camels x 5 (each side) 

Conditioning: x 2 Rounds (45 seconds rest between sets) 
- Hollow body scissors x 100 (each side)
- Hollow body flutters x 100 (each side) 
- Superman flutters x 100 (each side) 
- Single leg v-snaps x 20 (each side) 
- Tuck jacks x 20 
- Pike jacks x 20
- Straddle jacks x 20 
- Straight arm straight leg crunches x 20 
- Inchworm to prone hold x 10 (holding prone for 1-2 seconds before 
 dropping) 
- Slider plank walk x 20 steps (each side)

-Transition back and forth between cobra and child's poses

Cobra to child's pose

-Get on your knees holding a band overhead
-Lean back into a kneeling bridge without going all the way to the ground
-Return to the starting position

Baby Bridges

-Get on your hands and knees with your hands under your shoulders
-Press your shoulder blades towards the sky as you drop your head 
-Raise your head pressing your abdomen down 
-Repeat back and forth

Cat & Camel

Warmup

Hollow body scissors

- With your arms extended and your shoulders off the ground
- Alternately bring one leg up and the other down 
- Keep core engaged

Hollow Body Flutters

Superman complex

Single leg v-snaps

Tuck jacks

Pike jacks

Straddle jacks

- With both your arms and legs extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Lower back down

Straight Arm Straight Leg Crunches

- Keeping your legs straight walk your hands out to plank position
- Extend your hands out front and hold yourself in an extended prone hold position 
- Lower to the ground 
- Reset and repeat sequence for time or reps

Inchworm to Prone Hold

Slider plank walks

Conditioning

Workout 3: Bodyweight Core

Back to it. Felt good. V sit ups need work

Goku

Would love to see regressions for the v snaps and hollow body shapes

Emma

Workout 1: Functional conditioning

Ufff!!! That last one put me in my place! Lol

I am really keen on becoming as flexible and strong like you! However for beginners this workout is tough to complete. 

Would love to start with the foundations of gymnastics like how to build upper body and core strength. Otherwise the workout is bomb!!

Vrushti Shroff

Goal is to complete all reps. Thank you for this.

Workout 2: Bar Conditioning

Cindy

Workout 4: Skill Training

Awesome! I could complete this one! I love how challenging some are and others are a lil easier. Nice variety

Trying to get an old skill back, this should help massively 😊

Stacey

Goal is to get a back walkover. So this is a start… and a great start I must say!

Phase 1 - Back Walkover Progression

Good but not sure I’ll be progressing to the next stage for a bit 🙈

Did phase 1 - 2 days ago and moved to phase 2. Challenging so feel I will be at this phase for a little but going to get more flexible and stronger and hopefully move to phase 3

Phase 2 - Back Walkover Progression

I actually could complete my workout. I'm getting stronger 💪 thank you 😊

Marielle

Getting stronger each day! My question though is what’s after phase 4 .. is there more? I want to learn how to lift my foot off grounder and bend back into the back walk over not just a back kick over. Can you add the next phase or tell me where I can find it?!

Workout 3: Bodyweight Core

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