Name: Playbook - Auralee Strege - W3/D1 Functional Core 2.0 / Wk 3 / Monday
Uploaded: 2022-08-30T15:44:55.338Z
Duration: 10 min
Description: W3/D1 Functional Core 2.0 / Wk 3 / Monday

MONDAY: 

Equipment needed: Workout mat

Workout: Tabata Core 

Perform the 4 exercises below one after the other for 20 seconds followed by 10 seconds of rest in between exercises. The most you will ever rest in this workout is 10 seconds. So, once you finish the last exercise in the circuit you will only rest for 10 seconds before starting the next set. Do 5 total sets for a 10 minute workout. 

1.	V-Ups
2.	Bird Dog High Plank
3.	Hollow Body Rocks
4.	Rolling Side Forearm Plank Knee to Elbow

Workout: Tabata Core 

Perform the 4 exercises below one after the other for 20 seconds followed by 10 seconds of rest in between exercises. The most you will ever rest in this workout is 10 seconds. So, once you finish the last exercise in the circuit you will only rest for 10 seconds before starting the next set. Do 5 total sets for a 10 minute workout. 

1.	V-Ups
2.	Bird Dog High Plank
3.	Hollow Body Rocks
4.	Rolling Side Forearm Plank Knee to Elbow

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Modifications: Shorten the range of motion on the leg and arm lifts, perform a tuck up

V-ups

-Get into a high plank position
-Lift one leg and the opposite arm at the same time while keeping the body stable 
-Avoid shifting your hips and lifting your butt

Modifications: Perform a bird dog, have your knees on the ground

Bird Dog High Plank

-Get into a hollow body
-Begin by rocking back and forth while maintaining a hollow body 
-Keep tension on the core the entire time, don't rock too far up or down

Modifications: Bend your knees while lifting your hands overhead

Hollow Body Rocks

-Get into a forearm plank position
-Rotate onto your side as you bring one knee toward your elbow

Modifications: Do a rolling side plank without a knee to elbow

Rolling Side Forearm Plank Knee to Elbow

Tabata Core

W3/D1 Functional Core 2.0 / Wk 3 / Monday

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