Name: Playbook - Auralee Strege - W1/D3 Mobility/Core/Cardio / Wednesday / Wk 1
Uploaded: 2022-08-23T20:14:29.711Z
Duration: 35 min
Description: W1/D3 Mobility/Core/Cardio / Wednesday / Wk 1

WEDNESDAY:

Mobility/Core/Conditioning

Mobility Flow/Full Body: Perform the exercises below one after the other for 3 minutes resting as little as possible. Try and flow as smoothly as possible in between each move.

-Walkout
-Scorpion (each side)
-Spider Lunge T-Frame (each side)
-Pike Fold
-Squat Hold 
-Pike Fold 

Core Intervals: Perform each exercise for 40 seconds resting 15 seconds in between exercises. Once you finish the last exercise, rest 30-60 seconds.

-Tuck Ups
-Plank Reaches w/ 2 seconds hold (alt arms)
-Side Plank Knee to Elbow (switch sides halfway)
-Shoulder Taps to Jack


Conditioning: Do any type of movement or use equipment to complete this session – run, cycle, row, kettlebell swing or assault bike. Perform the prescribed reps/time.

-10 x 30 seconds of hard effort @ 60 seconds of complete rest

Core Intervals: Perform each exercise for 40 seconds resting 15 seconds in between exercises. Once you finish the last exercise, rest 30-60 seconds. Do 3 sets.

-Tuck Ups
-Plank Reaches w/ 2 seconds hold (alt arms)
-Side Plank Knee to Elbow (switch sides halfway)
-Shoulder Taps to Jack

-Lying with your arms and legs extended with your lower back pinned to the ground
-Crunch up, tucking your knees to your chest
-Touch your hands together under your legs to ensure full range of motion on every rep
-Extend back out to the starting position with control

Modifications: Have feet touch the ground after each rep, keep your back pinned to the ground while having your upper back stationary and have a slight bend in your legs

Tuck Ups

-Elbows under shoulders and hands out front
-Actively squeeze abs and glutes the entire time
-Lift one arm and reach forward, touching the floor
-Hold for 2 seconds
-Return to starting position and repeat with opposite arm
-Minimize shifting of your hips as much as possible
-Repeat back and forth

Modifications: do a shorter range of motion plank reach hold (Mod 1) do shorter range of motion plank taps (Mod 2) use an elevated surface like a box or bench

Plank Reaches w/ 2 Seconds Hold (alt arms)

-Keep your elbow underneath your shoulder
-Press your hips up and keep your body in a straight line
-Raise the top leg and extend your top arm overhead
-Bring the top of your knee in to meet your elbow, squeezing the oblique
-Extend out and repeat 

Modifications: place your foot on top of the other foot in between reps instead of having it extended the whole time. You can also place the top foot either behind or in front of the bottom foot.

Side Plank Knee to Elbow

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder, hold for a second in this single arm plank position 
- Repeating on the opposite side
-After completing the shoulder taps jump your feet outward and then back together again
-Start again with the shoulder taps and then jump your feet outward and then back together
-Keep your hips as square with the floor as possible

Modifications: Use an elevated surface

Shoulder taps to Jack

Core Intervals

Conditioning: Do any type of movement or use equipment to complete this session – run, cycle, row, kettlebell swing or assault bike. Perform the prescribed reps/time.

-10 x 30 seconds of hard effort @ 60 seconds of complete rest

W1/D3 Mobility/Core/Cardio / Wednesday / Wk 1

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