Get into a reverse plank 
-keep your core tight and your back straight 
-make sure your hips don’t dip down 
-drive you knee to to chest
-return to starting position and switch to other leg

Reverse Plank

Get into a side plank 
-keep your core tight and you hips up
-slowly and controlled drop you hips Down-and bring them back to starting position.
-really engage your core and squeeze

Hip dip

-Allow your shoulders and lower back to fall heavy to the floor.
Draw your shoulders down away from your ears. To get into the starting position, lift your hands so your elbows are above your shoulders with your fists facing in toward each other.
Place one hand on your knee and drive them in to each other keeping pressure 
Lift your legs so your knees are directly over your hips.
On an exhale, slowly lower your right arm and left leg until they’re just above the floor.
On an inhale, bring them back to the starting position.
Repeat on the opposite side.

Deadbugs

-Start by lying down on the floor, legs extended, arms by your sides.
-Practice contracting your abs by engaging your core and driving your lower back into the ground. Squeeze your inner thighs together to help initiate the move. There should be no room between the lower back and the floor. 
-Keep your abs contracted and raise your legs 2-3 inches above the floor. Keep the lower back on the floor. 
Raise your head off the floor (1-2 inches) and extend your arms overhead and behind you. Make sure you are pressing the lower back into the floor. 
-slowly lift your upper body off the mat and press your arms to the ceiling, control the movement and come back to the starting position. 
-make sure you’re engaging your core to lift yourself up, keep your head in the same position to not strain your neck

Press hollow holds

-Start by lying down on the floor, legs extended, arms by your sides.
-Practice contracting your abs by engaging your core and driving your lower back into the ground. Squeeze your inner thighs together to help initiate the move. There should be no room between the lower back and the floor. 
-Keep your abs contracted and raise your legs 2-3 inches above the floor. Keep the lower back on the floor. 
-Raise your head off the floor (1-2 inches)
-raise your arms to the ceiling and hold a pillow or a slam ball
-Make sure you are pressing the lower back into the floor while you kick one leg to the ball/pillow and alternating legs

Hollow hold kicks

-Start by lying lengthways on your left side along a yoga mat. Place your left forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to (in line with) the short edge of your mat. Extend both legs and, using your obliques, gently raise your hips off the mat. Position your feet one on top of each other with your right arm extended above your head. This is your starting position.
Inhale. Exhale. While maintaining a straight back and stabilising through your abdominals, simultaneously bend your right knee, hip and elbow to draw your elbow and knee together.

Side plank crunch

Core workout 
10/10/23

10/31/23
Leg day

Leg day workout

FULL BODY WORKOUT 
10/11/23

Seated sit ups
Leg day 
10/9/23

Fire Abs 1/18/23

I’m dying this leg workout killed me a lot of jumping crushed it tho 💪🏼

Lupe

Leg day 1/20/23

Wasn’t able to workout last 2 days but making it up today with ab day and let me tell you I was dying 😫 burned so good

Core workout 10/10/23

More workouts from Tianna Cook