Name: Playbook - Arev @endicci - WK 1-6 THURSDAY
Uploaded: 2022-10-01T14:56:01.938Z
Duration: 45 min
Description: WK 1-6 THURSDAY

Abby

Going to start incorporating more cardio into my sessions!

Erisa Adams

Yuli

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Feet Flat Crunches

- Keep a ball (or any object that you can pass) between your feet
- At the bottom of the motion keep hands above your head on the floor, and legs flat
- Raise legs (while keeping them straight) and meet the ball in the middle of your body to crunch and transfer over to your arms
- Lower the ball down to the floor in between your arms and repeat to pass back

Ball Passes

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground and continue crunching

Reverse crunches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- 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

100 reps

Any form of low intensity steady state cardio
- Pictured: A slow jog
- Choose something that you will stay at the same low intensity for the allotted time

LISS Cardio

WK 1-6 THURSDAY

Meera

Im so excited for this! I was stuck on what exercise to do today and I opened the app and saw the update, my arms are on fire! Literally best program out ❤️

WK 1-6 THURSDAY

Community

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