Name: Playbook - Annie Openshaw - Sprints & abs
Uploaded: 2022-09-15T12:23:12.880Z
Duration: 30 min
Description: Sprints & abs

Treadmill sprints:
40 seconds on, jump to the side of the machine for 20 seconds to rest!

Treadmill run

- Lying on the floor, knees and hips bent to 90 degrees and arms extended overhead
- Crunch up, reaching your hands together underneath your legs
- Lower back to starting position with control

Cocoons

- Begin lying with arms and legs straight up
- Roll your shoulders off the ground and reach your fingers to your toes
- Roll back down and repeat

Toe reach crunches

- Begin in a high plank position
- Pike your hips up as you raise one hand off the floor, reaching back toward the opposite toe
- Returning to starting position
- Repeating back and forth for time or reps

High plank + toe touch

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the dumbbell from side to side
- Engaging your core throughout the movement

Dumbbell russian twist

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Reaching both hands between your knees
- Contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor throughout the movement

Sprints & abs

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