Name: Playbook - Alexandra Yaeger - W1/D5 Cardio + Core
Uploaded: 2023-07-09T21:31:01.157Z
Duration: 30 min
Description: W1/D5 Cardio + Core

Andrea

Set the incline to something that feels challenging but doable. I personally do 11-14 incline with a speed of 3-3.5. 

Try not to hold onto the sides or lean anywhere on the machine. Stay upright and get to walking girl 🤗

Treadmill incline walk

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

If this movement is to challenging for you here are 2 alternatives in order from most ➡️ to least difficult⤵️

Advanced: Video shown 
Intermediate: Perform exercise 1 leg at a time, alternating back & fourth 
Beginner: Use back assisted machine with elbow support

Hanging knee tuck

- Hold a modified boat pose, maintaining balance with tight core 
- Rotate your torso as you bring your knee towards your chest 
- Repeat on the opposite side

This is an advanced movement, below are alternatives⤵️👏🏼

Advanced: Video shown 
Intermediate: Allow feet to rest on floor, only raising to bring knee to elbow & return to floor
Beginner: Standard bicycle crunch, lying flat on the floor with back supported

Boat Post Alt. Bicycle Crunch

Unicorn Crunch

Alt. Plank Hand Lifts

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