Name: Playbook - Ally Yanecek - FLOOR WORKOUT: cardio & abs
Uploaded: 2024-01-22T02:28:48.955Z
Duration: 15 min
Description: FLOOR WORKOUT: cardio & abs

Circuit
-    	Mountain climbers x 10
-    	Star crunches x 10 each
-    	Crab toe touch x 10 each
-    	Pike hops x 10
-    	Jackknives x 10
-    	Half burpees x 10

- Plank position: tighten core and shoulders 
- Drive knee to chest


Modification: take the hop out

Mountain Climbers

- Lie on ground in an “X” position
- Tighten core, pressing back to ground
- Squeeze legs and arms straight 

- Use core to lift yourself off ground 
- Reach hand to opposite toe


Modification: keep opposite heel on ground 
Advancement: float non-working leg

Star Crunches

- Crab walk position on all fours
- Push R shoulder/hand into ground to lift and rotate body
- Touch L hand to R foot

Modification: keep glutes on ground
Advancement: hold weights, ankle weights

Crab Toe Touches

- Plank position
- Tighten core MORE to lift hips and hop up
- Hop back to plank 


Modification: take the hop out- step up R, then left, return R foot, then left

Pike Hops

- Begin on your back
- Legs and arms straight, core flexed
- Tighten your core muscles to lift your legs up
- Lift your shoulders off the ground and reach for your toes
- Roll back down slowly and repeat


Modification: let heels touch ground between reps, slightly bend knees

Advancement: squeeze a weight between thighs or hold a dumbbell on chest

Jackknives

- Plank position
- Belly to floor
- Raise to plank position
- Hop legs to squat position 


Modification: take the hops out- plank, lower to floor, plank, step up R, then L, squat, back R, back L

Half Burpees

Circuit

FLOOR WORKOUT: cardio & abs

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: upper body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

KICKBOXING: cardio

COMBO MOVES: lower body

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: lower body

FLOOR WORKOUT: upper body

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

FLOOR WORKOUT: cardio & abs

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