Name: Playbook - Tobiloba Samson - Core Attack
Uploaded: 2023-05-11T19:54:43.086Z
Duration: 40 min
Description: Core Attack

Looking for something light to challenge your core, then this is for you. 

Warm-up: 
1. High Plank T rotation 
2. Inchworm shoulder taps 
3. Jumping Jacks 

Main workout: 

4. Plank Press 
5. Bicycle crunches 
6. Modified Russian twist 
7. Plank side dips  

Finisher: 
8. Jump rope

-Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 

-Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor.

 -At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling.
 
-Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.

High Plank T rotation

- Begin by standing tall, hinge at the waist and place hands on the floor.

- Walk your hands out until your body is flat keeping your core tight.

- Walk your hands back towards your feet reversing the movement back to starting position.

- Repeating the entire sequence for time or reps.

Inchworm

1. Start by standing with your feet together - 

2. In one motion, jump your feet out to the side and raise your arms above your head

 3. Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

1. Start face down on the floor resting on your forearms and knees.

2. Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.

3. Contract your abdominals to keep yourself up and prevent your booty from sticking up.

4. Keep your back flat — don't let it drop or you'll be defeating the purpose. Picture your body as a long straight board, or plank.

Elbow Plank Hold

- 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
- left and right twist count as a rep.

Bicycle crunches

- From a push-up position step one foot as close as possible to the outside of the same side hand
- Lock  both knees, and keep your abs tight
- Touch your shoulders alternately.
- Left and right touch count as a rep.

Bear crawl hold shoulder taps

- Lean back to about 45 degrees, keeping your back straight and core engaged
- With your feet on the floor rotate your torso
- Touching the floor on each side
-left and right count as a rep.

Modified russian twists

-Lie on your side with legs stretched out.

-Place your elbow on the floor directly underneath your shoulder with palm grasping the floor. 

-You can Pile your feet on top of each other, or keep them slight separate. 

- lift your body up to neutral. 

-Dip your hips down toward the floor and lift them higher than neutral. 

-Complete at least 10-12 dips on each side for the 1st Set., then you can reduce the number for other sets.

Core Attack

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