Name: Playbook - The Fit Green Goddess - Core crusher
Uploaded: 2023-04-01T11:08:04.479Z
Duration: 60 min
Description: Core crusher

Not sure if I did the core rope crunch right. What weight should I have used? And those pikes are killers. Nice way to close out the week.

Mary

An hour focusing on strengthening those abs!!

(Giant set)
3 moves

1. Reverse crunches: 15

2. Stability ball crunches: 15

3.crunches with feet up + medicine ball between knees: 20

- Place your arms extended over your head, holding a heavy kettlebell 
- bend your knees and roll them to meet your elbows

Reverse crunches

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

- Lying on your back with your knees stacked over your hips, ball between knees, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up using med ball

Round one:

(Giant set)

1. Pike push up: 10

2. High plank knee
Tuck: 12

3. Bicycle crunches: 25

- Start in plank position on ball
- Raise your hips as much as you can keeping your legs extended
- Lower your hips back to plank position without dropping them.
- continue.

Pike push up

- Start in a high plank position - elbows on bench.  Shins on ball. 
- Bring your knee towards your chest 
- Focus on your abs throughout the movement

High plank knee tuck

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Round two:

(Giant set)

1. Elbow plank rocks: 20 

2. bird dogs:
10 each side

3. Rope crunch pull down: 12

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow plank rocks (side to side)

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Core crusher

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