Name: Playbook - Ana Snyder - W4/D5 Core + Cardio
Uploaded: 2021-10-19T14:35:06.911Z
Duration: 45 min
Description: W4/D5 Core + Cardio

-Get into a low plank position on your forearms
-Brace your core keeping your spine in a straight line from your neck all the way down to your ankles 
-Push yourself forward and then pull yourself backward using your toes
-Continue for 30 seconds

See Saw Plank

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

Superset 1

High Plank to Beast Pose

-Place band above your knees
- Hinge at the hip as you come down  
- Land softly 
- Push your hips back and come down

Banded squat jump

Superset 2

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Squat Lunge Jump

Superset 3

Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.

2) Pull your right knee under your belly to touch your left elbow, then release back to start position.

3) Now pull your left knee under your belly to touch your right elbow, then release back to start position. Continue for desired number of reps. Keep abs tight and keep body in control

High Plank with Knee Crossover

Jump in a lunge position on your right side and then your left, continuing back and forth until 30 seconds are completed

Alternating Lunge Jump

W4/D5 Core + Cardio

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Girl your workouts are the best. Always! 💜

Stephanie

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