Name: Playbook - Auralee Strege - W3/D3 Functional Core 1.0 / Wk 3 / Friday
Uploaded: 2022-08-16T17:51:36.914Z
Duration: 8 min
Description: W3/D3 Functional Core 1.0 / Wk 3 / Friday

FRIDAY:

Equipment needed: Workout mat, 1 light-medium band

Workout: 8 minute AMRAP

Perform the prescribed reps/time of the 4 exercises below one after the other with no rest in between exercises or rounds. Do as many rounds as possible of the circuit below in 8 minutes. Rest as little as possible and make sure to keep excellent technique throughout the workout. 

1.	Wide Base Side Plank Knee to Elbow x 10 (each side) 
2.	Stationary Tuck Ups x 10
3.	Shoulder Taps to Jack x 10
4.	Band Rotation x 10 (each side)

Workout: 8 minute AMRAP

Perform the prescribed reps/time of the 4 exercises below one after the other with no rest in between exercises or rounds. Do as many rounds as possible of the circuit below in 8 minutes. Rest as little as possible and make sure to keep excellent technique throughout the workout. 

1.	Wide Base Side Plank Knee to Elbow x 10 (each side) 
2.	Stationary Tuck Ups x 10
3.	Shoulder Taps to Jack x 10
4.	Band Rotation x 10 (each side)

-Have your elbow in line with your shoulder, hips and chest up
-Spread your feet apart to create a more stable base
-Have one arm overhead and then bring that arm in contact with your knee
-Lower back down to the ground and then repeat

Modifications: hold a side plank without the knee to elbow

Wide Base Side Plank Knee to Elbow

-Hold your arms overhead while keeping your lower back pinned to the floor
-Lift your shoulder blades off the ground and have a slight bend in your legs
-Bring your arms and knees together while keeping your back on the floor
-Extend your legs and raise your arms back overhead

Modifications: Bend your knees more, use some momentum with your arms

Stationary Tuck Ups Legs Bent

- 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

- Use a light to medium resistance band
- Attach a band about chest height on something sturdy
- Stand sideways to the band
- Hold the band with your arms straight
- Pull the band across your body with your core (not arms)
- Reverse the movement back to starting position, with control making sure to keep tension on the band at all times
- Maintain a tight core throughout the movement 

Modifications: Use a lighter resistance band or stand closer to the anchor point

Band Rotation

8 Minute AMRAP

W3/D3 Functional Core 1.0 / Wk 3 / Friday

Trev

W1/D1 Functional Core 1.0 / Wk 1 / Monday

New to the functional fitness but liking it

W3/D3 Functional Core 1.0 / Wk 3 / Friday

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