Name: Playbook - Auralee Strege - W4/D5 Functional Core 1.0 / Wk 4 / Sunday
Uploaded: 2022-08-16T17:52:59.153Z
Duration: 9 min
Description: W4/D5 Functional Core 1.0 / Wk 4 / Sunday

SUNDAY:

Equipment needed: Workout mat, Dip bars 

Workout: Core Challenge 

Perform the following 3 exercises below for as long as possible. Rest 60 seconds in between each exercise. Once you finish the last exercise the challenge is finished. 

1.	Forearm Extended Plank Hold 
2.	Bent Leg Hollow Body Tuck Hold 
3.	Tuck Hold

Workout: Core Challenge 

Perform the following 3 exercises below for as long as possible. Rest 60 seconds in between each exercise. Once you finish the last exercise the challenge is finished. 

1.	Forearm Extended Plank Hold 
2.	Bent Leg Hollow Body Tuck Hold 
3.	Tuck Hold

-Start in a forearm plank, elbows under the shoulder, protracted shoulders, tight core, glutes squeezed, and feet shoulder width apart
-Walk your arms forward into an extended forearm plank and hold
-Maintain a plank position throughout

Modifications: Shorten how far you extend your arms in front of your body, Do a forearm plank

Forearm Extended Plank Hold

-Start by laying on your back
-Hold your arms at your sides with palms facing down
-Lift your legs up and create a 90 degree angle, bring your heels in toward your body
-Lift up your upper back, tuck in your chin, point your toes
-Make sure that your lower back is pinned to the ground
-The straighter your legs the harder the exercise

Modifications: bend your legs more or lower your upper back to the ground

Bent Leg Hollow Body (arms at sides)

-Get into a supported position on dip bars or whatever you have that’s similar
-Arms locked out straight, chest and hip in line with your upper body
-Bring your feet together and bring your knees up to 90 degrees or slightly above
-Hold position

Modifications: If you can’t hold your knees at 90 degrees, hold them as high as you can, If that’s still too difficult, hold the support position with your legs straight underneath you

Tuck Hold

Core Challenge

W4/D5 Functional Core 1.0 / Wk 4 / Sunday

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