Name: Playbook - Auralee Strege - W4/D1 Functional Core 2.0 / Wk 4 / Monday
Uploaded: 2022-08-30T15:44:55.369Z
Duration: 15 min
Description: W4/D1 Functional Core 2.0 / Wk 4 / 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

W4/D1 Functional Core 2.0 / Wk 4 / Monday

W1/D1 Functional Core 2.0 / Wk 1 / Modifications

W1/D1 Functional Core 2.0 / Wk 1 / Monday

W1/D2 Functional Core 2.0 / Wk 1 / Wednesday

W1/D3 Functional Core 2.0 / Wk 1 / Friday

W1/D4 Functional Core 2.0 / Wk 1 / Saturday

W1/D5 Functional Core 2.0 / Wk 1 / Sunday

W2/D1 Functional Core 2.0 / Wk 2 / Modifications

W2/D2 Functional Core 2.0 / Wk 2 / Monday

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W2/D3 Functional Core 2.0 / Wk 2 / Friday

W2/D4 Functional Core 2.0 / Wk 2 / Saturday

W2/D5 Functional Core 2.0 / Wk 2 / Sunday

W3/D1 Functional Core  2.0 / Wk 3 / Modifications

W3/D1 Functional Core 2.0 / Wk 3 / Monday

W3/D2 Functional Core 2.0 / Wk 3 / Wednesday

W3/D3 Functional Core 2.0 / Wk 3 / Friday

W3/D4 Functional Core 2.0 / Wk 3 / Saturday

W3/D5 Functional Core 2.0 / Wk 3 / Sunday

W4/D1 Functional Core 2.0 / Wk 4 / Modifications

W4/D2 Functional Core 2.0 / Wk 4 / Wednesday

W4/D3 Functional Core 2.0 / Wk 4 / Friday

W4/D4 Functional Core 2.0 / Wk 4 / Saturday

W4/D5 Functional Core 2.0 / Wk 4 / Sunday

W5/D1 Functional Core 2.0 / Wk 5 / Modifications

W5/D1 Functional Core 2.0 / Wk 5 / Monday

W5/D2 Functional Core 2.0 / Week 5 / Wednesday

W5/D3 Functional Core 2.0 / Wk 5 / Friday

W5/D4 Functional Core 2.0 / Wk 5 / Saturday

W5/D5 Functional Core 2.0 / Wk 5 / Sunday

W6/D1 Functional Core 2.0 / Wk 6 / Modifications

W6/D1 Functional Core 2.0 / Wk 6 / Monday

W6/D2 Functional Core 2.0 / Wk 6 / Wednesday

W6/D3 Functional Core 2.0 / Wk 6 / Friday

W6/D4 Functional Core 2.0 / Wk 6 / Saturday

W6/D5 Functional Core 2.0 / Wk 6 / Sunday

W7/D1 Functional Core 2.0 / Wk 7 / Modifications

W7/D1 Functional Core 2.0 / Wk 7 / Monday

W7/D2 Functional Core 2.0 / Wk 7/ Wednesday

W7/D3 Functional Core 2.0 / Wk 7 / Friday

W7/D4 Functional Core 2.0 / Wk 7 / Saturday

W7/D5 Functional Core 2.0 / Wk 7 / Sunday

W8/D1 Functional Core 2.0 / Wk 8 / Modifications

W8/D1 Functional Core 2.0 / Wk 8 / Monday

W8/D2 Functional Core 2.0 / Wk 8 / Wednesday

W8/D3 Functional Core 2.0 / Wk 8 / Friday

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W8/D5 Functional Core 2.0 / Wk 8 / Sunday

W4/D1 Functional Core 2.0 / Wk 4 / Monday

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