Name: Playbook - Adam Swanson - Mobility/Abs/Cardio
Uploaded: 2023-05-07T17:44:42.603Z
Duration: 70 min
Description: Mobility/Abs/Cardio

27/02/22

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- Hold the rope just above your head and keep your elbows in.
- Do not let your shoulders pull the weight down.
- Exhale as you crunch down and drive your elbows down and towards your thighs. 
- Inhale on the way up and keep your core tight throughout!

Rope Crunch

- If these are too hard for you, don’t roll out all the way into a full stretch. Do smaller roll outs until you feel comfortable and are strong enough!

Power Wheel Crunch

- Set up in a high plank.
- Without twisting your torso, alternate and tap your shoulders with the opposing side hand.

Shoulder Tap Planks

- Start with your knees to to neutralize your spine and get your flower back pressed into the ground.
- As you lower your legs out and raise your hands make sure you keep your lower back pressed into the ground. 
- The closer you’re feet are to the ground, the harder It is to hold position!

Hollow Holds

Core Compound Set #1

- Start by rolling into your upper back/traps. 
- Cross your arms and move into your middle/lower back.
- Finish off by rolling the lats.
- Try to roll for 30 seconds on and then take 15 second break!

Upper Body Foam Roll

- Take your time to roll out your lower body in each position.
- Start with your quads, then your hamstrings, IT band, and then roll out your glutes /hips.
- As the time progresses you should find yourself being able to roll deeper into your muscles.
- Try to roll for 30 seconds on and then take 15 second break!

Lower Body Foam Roll

- Take your time and gently stretch out your body.
- Hold your stretches for at least 30 seconds each.
- Don’t force the stretches.

Static Stretching

Choose your favourite piece of cardio equipment and find a steady pace to maintain.

Favourite Cardio

Mobility/Abs/Cardio

Arms/Calves

Lower Body (Hamstrings + Glutes Focus)

Upper Body (Pull Focus)

Adrienne

HIIT/CORE/MOBILITY

Donna

Lower Body Day (Quads Focused)

Lowered weights just to get it all in and done but I did it!!! Arms are feeling the burn 🔥

Upper Body (Push Focus)

Arms

Hamstrings/Glutes/Calves

Feeling stronger each time after these workouts!

Mobility/Abs/Cardio

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