Name: Playbook - Auralee Strege - W4/D1 Functional Core 2.0 / Wk 4 / Modifications
Uploaded: 2022-08-30T15:44:55.364Z
Duration: 5 min
Description: W4/D1 Functional Core 2.0 / Wk 4 / Modifications

This is where you can find video demonstrations for all the exercise modifications for week 3.

-Shorten the range of motion with the leg and arm lifts

Hollow Body Leg Raise Complex Modification 1

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird Dog High Plank Modification 1

Hollow Body Rocks Modification 1

-Have your knees bent and hands at your sides

Hollow Body Rocks Modification 2

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

Rolling Side Forearm Plank Knee to Elbow

-Alternate between doing a side plank on each side by shifting your body onto one forearm at a time

Rolling Side Plank

-Get into a forearm plank
-Keep the forearm position and extend one arm forward at a time
-Alternate sides

Plank to Extended Plank Modification 1

-Stack your feet one top of each other after every rep

Band Side Plank Knee to Elbow Modification 1

-Place one foot in front of the other for more stability

Band Side Plank Knee to Elbow Modification 2

-Place your feet on the ground after each rep

Band Hollow Body Single Knee Tucks Modification 1

-Touch your feet to the ground after each leg raise

Hollow Body Band Leg Raises Modification 1

-Do single leg raises with your feet touching the ground after each rep

Hollow Body Band Leg Raises Modification 2

-Shorten the range of motion on the arm and leg lifts

Single Leg Lying Raises Modification 1

-Shorten the range of motion on the toe touch

Lying Toe Touches Modification 1

-Put your hands under your butt for extra support and stability
-Keep your lower back pinned to the floor

Hollow Body Flutter Kicks Modification 1

-Shorten the range of motion when moving your forearms on the foam roller 
-Do small back and forth movements

Foam Roller Saws Modification 1

-Hold a forearm plank on a foam roller
-Keep your body in a straight line

Foam Roller Saws Modification 2

-Hold a plank position with your forearms extended out further than a normal plank

Forearm Extended Plank Hold

Hollow Body Modification 1

-Bend your knees and have hands above head

Hollow Body Modification 2

Hollow Body Modification 3

-Shorten the range of motion in how far you bring your knees up during the hold

W4/D1 Functional Core 2.0 / Wk 4 / Modifications

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