Name: Playbook - Auralee Strege - W4/D3 Functional Core 2.0 / Wk 4 / Friday
Uploaded: 2022-08-30T15:44:55.380Z
Duration: 15 min
Description: W4/D3 Functional Core 2.0 / Wk 4 / Friday

FRIDAY:

Equipment needed: Workout mat

Workout: Core Complex 

A complex is when you perform a series of exercises one after the other with NO REST in between exercises. The rest comes when you finish the last exercise. For this complex, perform the prescribed reps of the 4 exercises below one after the other with no rest in between. Once you finish the last exercise, rest 30-60 seconds. Do 4-5 sets. 

1.	Hollow Body Band Leg Raises x 10
2.	Single Leg Lying Raises x 10 (each side)
3.	Lying Toe Touches x 10
4.	Hollow Body Flutter Kicks x 10 seconds

Workout: Core Complex 

A complex is when you perform a series of exercises one after the other with NO REST in between exercises. The rest comes when you finish the last exercise. For this complex, perform the prescribed reps of the 4 exercises below one after the other with no rest in between. Once you finish the last exercise, rest 30-60 seconds. Do 4-5 sets. 

1.	Hollow Body Band Leg Raises x 10
2.	Single Leg Lying Raises x 10 (each side)
3.	Lying Toe Touches x 10
4.	Hollow Body Flutter Kicks x 10 seconds

-Use a light to medium resistance band
-Start off in the hollow body position, feet together, toes pointed, 	quads flexed, lower back pinned to the floor
-Raise your legs and arms at the same time and pull the band towards the raise legs
-Lower yourself back with control and repeat 
-Keep your lower back pinned to the ground the entire time

Modifications: place your feet on the ground after each rep, do single leg raises with your feet touching the ground after each rep

Hollow Body Band Leg Raises

-Lay on ground 
-Raise one leg toward the midline of your body while reaching your arms up to touch your toes 
-Lower the leg back to the ground and then alternate to the other leg

Modifications: Shorten range of motion

Single Leg Lying Raises

-Begin lying on your back with arms and legs straight up
-Roll your shoulders off the ground and reach for your toes, keep legs as straight as possible
-Keep upper back off the ground the whole time to keep core engaged
-Roll back down and repeat 

Modifications: Shorten the range of motion on how far you reach, bend your knees if needed

Lying Toe Touches

-Start in a hollow body position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead
-Alternate lifting one leg and lowering the other while maintaining a strong hollow body position

Modifications: Put your hands under your butt to support your lower back

Hollow Body Flutter Kicks

Core Complex

W4/D3 Functional Core 2.0 / Wk 4 / Friday

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