Name: Playbook - Arev @endicci - WK 7-12 THURSDAY
Uploaded: 2022-10-01T14:56:02.843Z
Duration: 45 min
Description: WK 7-12 THURSDAY

- 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

Use the sides of the treadmill to rest during your rest. Lower yourself onto the treadmill and complete your sprint interval!

If running on the treadmill is scary for you, run outside! Same concept, you can just walk during your rest portions.

Sprints

WK 7-12 THURSDAY

Abby

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 ❤️

Erisa Adams

WK 1-6 MONDAY

Rehan

I never don’t sweat when I do your workouts 😆

WK 1-6 TUESDAY

Going to start incorporating more cardio into my sessions!

Yuli

WK 1-6 THURSDAY

Damaris

WK 1-6 FRIDAY

Wow, good workout i feel it everywhere 🫠🫠

WK 7-12 THURSDAY

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