Name: Playbook - Yuri Marmerstein - Gymnastics inspired core training
Uploaded: 2021-01-18T11:45:52.050Z
Duration: 15 min
Description: Gymnastics inspired core training

This is a core workout that can be done with zero equipment anywhere.

It’s a very similar sequence as you would see gymnasts include in their training and conditioning.

Do your best with the movements, and try to make them as smooth as possible.
You can also bend your knees to make some of the movements easier in case flexibility is an issue for you.

Do your best to take a very little rest. Workout is designed to be performed quickly and alternating sets work antagonist muscles so the rest is embedded in the work out.
That being said, the movements are challenging so take a minute if you need it

Lay flat on your back, then pull your arms forward and your knees up to your chest

Control the movement back down

Tuck ups

Lay on your belly, keep your feet on the floor and lift your upper body as high as possible.

Perform the first 10 reps with your arms up
For the next 10 reps, use your hands on the floor to gently assist so you can take your body up higher, then try to resist the movement on the way down

Chest lifts

Lay on your back

Your arms go forward as your chest goes up, and the legs go up and out to the side
Control the movement back down

This move does take a bit of flexibility so do your best

Straddle ups

Lay on your belly, keep your upper body down on the floor and try to lift your legs up as high as possible

Keep your knees straight and toes pointed

Reverse leg lifts

Start by laying flat on your back. Legs and chest go up at the same time as the arms go forward to help with balance

Keep your legs straight and toes pointed

Pike ups

Lay on your belly. Lift your arms and legs up as high as possible and hold for time

Superman hold

Assume The hollow position by rounding your back and lifting your legs

Gently rock back-and-forth while holding the position

Hollow rocks

Lay on your belly, lift your arms and legs up at the same time as high as you can
Hold for a second at the top then Control the movement back down

Arch lifts

Start on your side with your hand under you and your hips on the floor

Push through the arm and lift your hips up as high as possible maintaining the sideways position
Control the movement back down

Perform 15 reps per side

Side plank lifts

Assume the hollow position

Lift your legs up with a bit of momentum and push your toes up to the ceiling while extending your hips

Maintain the hollow form as you roll forward, and then repeat the movement with a full hip extension at the top

Hollow rock to candlestick position

Start in the hollow position, slowly roll sideways as you transfer to the arch position and back through to the hollow

Keep your arms and legs and head in the air the whole time

How to keep your legs together, and make the transition as smooth as possible

Do not use any momentum

Log rolls

Gymnastics inspired core training

Vlad

Henry

Elaine

Shoulder mobility routine with a stick

Andrei

Arm swings for loose shoulders

Adrian

Luke Harrison

Gentle restorative spine mobility on the floor

Amazing!!!! I’m so close to doing it with back against the wall. It’s just the fear holding me back

Jesse

Missing wrist warm up but otherwise it was cool

Donya

It was just what this 72-year old body needs to start making real progress on my handstands.

Gymnastics inspired core training

More workouts from Yuri Marmerstein