hey what's up everyone morey croson here and we're gonna be going through
a 15-minute core workout where to start the video right now
this is the newest edition of the performance reach your individual goals you don't want to
just talk about straight lines we also want to talk about your ability to be
quick we break down your video let's make you into the quarterback i know you can become
alright so all the equipment that i'm gonna have here for the video is just gonna be this
blue man i'm gonna be doing it outside and you don't necessarily need a mat you could
just be doing this at home it's gonna be all a hundred 100 from the ground so you have all
the equipment all set up to be able to have success i will say um you know i am going
to be wearing a mic so i'm going to try the best with the audio but the audio is not always great
when you know i'm doing a bunch of activities so be a little bit patient with that and make
sure you're able to push all the way through this is gonna be something that you can follow along
with so i'm gonna be doing these exercises as we go through if you like the information and you
like the workout click that thumbs up subscribe and check out all the different programs we have
in the description we're gonna hop into it right now all right we're gonna start out with a hundred
flutter kick so we're just gonna keep our legs down or head down we're just gonna flutter the
feet as fast as we can try to get all the way up to a hundred here as quickly as we possibly can
i'm going to go 30 leg lowers so we'll hop right into that going all the way up all
the way down if you need to put your hands underneath your hips on this that's fine
see here's just going to be going from one exercise to the next exercise
really get a quality burn
we're going to try to work in all three different
planes of motion really ensure getting a quality workout here
dirty then we're gonna go side to side windshield wipers we'll do that for 30 as well
just trying to get our legs kind of close to the ground
here getting a quality rotation within the spine
and 30 then i'm going to come up i'm going to do side planks laying on my side here
my body straight just coming up and down again we'll do 30 of these
and 30 and then we'll switch to the other side
and 30 then we'll go back onto our back and we'll do figure fours so we're just gonna go
extend the leg drive back through you can see how my legs are crossed over here
and 30 switch sides
my
and 30. all right then we're going to go into having the legs straight and we're just going to
drive one knee and do a crunch simultaneously so we're just here on alternating legs
we're going to go 50 all together here
my
and and then we're going to go with one leg down and we're going to
come up drive touch opposite arm opposite leg and then extend drive up and extend
my
and we got 15 more
24
and 25 switch it up switch side
my
but and 25 and then we'll go into a plank position we'll just be doing
plank hip dips so i'm on my elbows i'm just going to be shifting side to side for 50.
oh
50. let's go up onto our hands touch opposite hand opposite knee
we'll do this for 30.
and 30 then we'll go on to our butt and we'll just do leg circles so we're here big circles out
15 we'll go the other way
and 15. go on to our back
and we'll do triple tap so we're going to come up tap three times switch sides
you'll fit each side
but
and 50. we'll do another set of flutter kicks here make it a little bit longer with the flutter kick
we're going to go 100 yet
but
100 then when you go legs apart then we're going to
go into a butterfly position we'll do 50 sit-ups from here or crunches from here
my
but
all right let's finish this off with a 90 second playing go ahead and start it up last thing here
it's going to be nice and tiring should be feeling it in the core for sure it's going to be a little
bit of a mental challenge here just holding that plank keep everything nice and aligned you
know try to keep your head and neck in a good position to keep everything nice and straight
hips same height as the head you don't want to be too low with the hips don't want to
be too high with the hips keeping everything nice and straight here
you want to be kind of pushing out with your shoulders as you're doing this as well
pushing out with the elbows so we don't want to be too much keeping our uh shoulder blades
clinched together you really want to be pushing them out activating the lats activating the
serratus muscles underneath the shoulders keeping that core nice and active should be
feeling a little bit of a shake here which is good good to be able to get through that
we got 30 more seconds
last 30 then you're done this might end up going a little bit over 15 minutes which is good
this is something you could do daily as well wide variety of different movements here
open up the hips strengthen the core good for your shoulder range of motion as well
and that's 90 seconds relax all right guys great job thanks for showing up i hope you
got a lot out of this i hope your core is burdened uh that's 15 minutes if you want
to go through two three times that's just going to add more and more difficulty to you know the
core and make it so you just get a better and better workout i'm definitely sweating here
after 15 minutes so you know thanks for doing it if you like the information again
click the thumbs up subscribe and check out the description for any of the programs that we have
we do have free programs available looking to get faster improve your arm strength or whatever
the case may be check out the description we'll be able to get you started thanks for watching