Name: Playbook - Taylor Mei - Workout 3: Bodyweight Core
Uploaded: 2023-01-02T14:10:42.596Z
Duration: 45 min
Description: Workout 3: Bodyweight Core

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

This was a great workout! very challenging! I had some trouble with the v ups hurting my lower back how can I make sure I’m using the right form? Or modifications I can make?

Hayden

Gabriel

Extremely challenging! I'm just getting back into working out and this was a great reintroduction!

Tameka

Workout 1: Functional conditioning

It was way too hard. Some progressions would be nice

Maxi

Hard for my current level, but very good exercise

Nicolas

Holy 🔥🔥🔥 
As a former gymnast of 12 years this is EVERYTHING I could hope for. Also, shows me how far I have to go. Definitely can't do half of these exercises anymore. But this is good motivation

Charity

Workout 2: Bar Conditioning

Cindy

Workout 4: Skill Training

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!

That felt great. Is the glute bridge really supposed to be just 2 reps per set? I'm also curious how to know when to continue to next progression. I already know how to do a back walkover I just want them to look better and be able to try more variations.

Frederike Feigel

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

Fun, can't wait to try the next progression.

Phase 2 - Back Walkover Progression

Marielle Eji

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?!

I got a bridge down to ground without wall tonight! I’m shocked by my progress! I have not done that in probably 25 years!!

Workout 3: Bodyweight Core

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