Name: Playbook - Auralee Strege - W4/D5 Functional Core 2.0 / Wk 4 / Sunday
Uploaded: 2022-08-30T15:44:55.390Z
Duration: 15 min
Description: W4/D5 Functional Core 2.0 / 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.	Hollow Body Hold 
3.	Tuck Hold on 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.	Hollow Body Hold 
3.	Tuck Hold on Dip Bars

-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 in a hollow body position, feet together, toes pointed, quads flexed, lower back pinned to the floor with arms extended overhead and upper back slightly off the ground
-Keep tension throughout the hold
-Keep the lower back pinned to the ground

Modifications: Hold arms to your sides and or bend your knees. The more you bend your knees the easier it will be.

Hollow Body

-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 on Dip Bars

Core Challenge

W4/D5 Functional Core 2.0 / Wk 4 / Sunday

W4/D5 Functional Core 2.0 / Wk 4 / Sunday

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