Name: Playbook - Alexandra Yaeger - W4/D5 Cardio & Core
Uploaded: 2023-07-09T21:31:01.792Z
Duration: 30 min
Description: W4/D5 Cardio & Core

Alicia

Francesca

Side Plank

Sit on the floor with your core tight, hands placed on the floor behind you, and legs lengthened with a slight bend at the knee. Bring your right elbow to meet your left knee and then to meet your left toe. Keep your core tight and use your base hand for support. Repeat on the other side.

Ab Crossover Combo

- keep knees at a 90° angle and Crunch up lifting your shoulders and upper back off the ground 
- Reaching as far forward as you can, using your core but keeping your lower back flat 
- straighten legs and repeat the crunch, but lifting up towards your toes

Bent knee reach crunch

Weighted Oblique Twist

CORE CIRCUIT

Set a continuous timer. Start with the first exercise and complete the listed reps as fast as you can with good form. 

The rest time you have is the time left in the minute before the top of the next minute. For example- if if takes your 30 seconds to complete 30 jumping jacks, your rest time is the remaining 30 seconds left in that minute. 

Move on to the next exercise the same way, continuing for the 6 rounds!

In a high plank position, keep your core tight. Alternate touching your right toe with your left hand, your left toe with your right hand, and continuing. Push back with your shoulders and latts while you push your hips towards the ceiling.

High Plank Alt. Toe Taps

- Begin in a standing position. Hold dumbbells in each hand, at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
- After a brief pause, lightly bend at the elbows and perform a lateral raise. Return to the starting position by driving through the heel of the front leg to extend the knees and hips.
- This movement can be done completely on one side before switching or can be performed in an alternating fashion.

Reverse Lunge w/ Lateral Raise

- Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
- Look straight ahead and swing the kettlebell back between your legs.
- Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

Kettlebell Snatch

Get into a high plank position, with feet out wide for higher stability. Alternate touching your right hand to your left foot, left hand to the right foot. Keeping your core tight and avoiding rocking back and forth. The movement should be slow and controlled.

Stabilizer Toe Taps

To do the Press Jack, hold a weight or ball in both hands up at your chest as you stand nice and tall with your feet together. Then jump your feet out to the side shoulder-width apart or wider as you press the medicine ball or weight overhead. Press your arms straight up toward the ceiling.

Weighted Jacks

Begin standing with your legs shoulder-width apart and a dumbbell in each hand. Place your hands on the floor, kick your legs back to plank position then jump your legs forward into a sumo squat stance. From this position, stay in a low squat, rest your elbows on your knees and curl the weight. Finish the movement by standing and bring the weight through a shoulder press movement. - Repeat

1/2 Burpee + Curl + Press Combo

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