Name: Playbook - Tobiloba Samson - W3/D2 ''Core attack ''
Uploaded: 2023-03-09T14:03:14.435Z
Duration: 40 min
Description: W3/D2 ''Core attack ''

Looking for a workout to challenge your core, here you have it. 

Warm-up: 
1. Inchworm 
2. High Plank alternate Toe touches 
3. Suicide shuffles 

Main workout: 
4. Bicycle crunches 
 5. Standing obliques crunch 

6. Cross Climbers 
 7 . Plank Lateral walk 

8. Russian Twist 
9. Extended Plank Hold 

Finisher: 
10. 200 Jump rope (1 Set)

- 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

-Start the Plank Toe Touch in a plank position with both hands on the ground and feet. 

-Then reach back with one hand and touch the opposite foot, coming into a downward dog-like position. 

-Then return to the plank position and repeat with the opposite hand.

-left and right count as a rep.

High plank opposite toe touch

-Start with both feet slightly apart. 

- Step out with your right foot, with your right hand touching your left foot.

- Hop back to the other side, with your left leg stepping out and your right hand pointing towards your left foot. 

- left and right count as a rep.

Suicide shuffles

- 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

- Keep your core tight 
- Lean with your fingers pointing towards your ankle .
-finish the reps on one side before you switch to the other side.

Standing oblique crunch

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable 
- Left right count as a rep

Cross body mountain climbers

-Start in full plank position. 

-Step to one side with your foot and follow with your arm. 

-walk back and forth for the stipulated time keeping your core tight.

Plank Lateral Walk

- Lean back to about 45 degrees and keep your legs on the floor
- Rotate the dumbbell from side to side

Dumbbell russian twist 2

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down or pike up
- Keep your core engaged
-The goal is to get as closer to the ground as possible witht the right form.

W3/D2 ''Core attack ''

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