Name: Playbook - Auralee Strege - W6/D1 Functional Core 2.0 / Wk 6 / Monday
Uploaded: 2022-08-30T15:44:55.431Z
Duration: 12 min
Description: W6/D1 Functional Core 2.0 / Wk 6 / Monday

MONDAY:

Equipment needed: Workout mat, TRX Suspension Trainer, 2 light-medium kettlebells or dumbbells, 1 light-medium band  

Workout: 12 Minute AMRAP

Perform the prescribed reps of the 4 exercises below one after the other with no rest in between exercises or rounds. Do as many rounds as possible of the circuit below in 12 minutes. Rest as little as possible and make sure to keep excellent technique throughout the workout. 

1.	DB S. Arm Plank Rows x 10 (each side)
2.	DB Pull Over to Sit Up x 10
3.	TRX Pike x 10
4.	Band Power Hooks x 10 (each side)

Workout: 12 Minute AMRAP

Perform the prescribed reps of the 4 exercises below one after the other with no rest in between exercises or rounds. Do as many rounds as possible of the circuit below in 12 minutes. Rest as little as possible and make sure to keep excellent technique throughout the workout. 

1.	DB S. Arm Plank Rows x 10 (each side)
2.	DB Pull Over to Sit Up x 10
3.	TRX Pike x 10
4.	Band Power Hooks x 10 (each side)

-Get into a high plank position while holding two dumbbells, shoulders under wrists, core engaged, body in a straight line
-Row one dumbbell towards your hip keeping it tight to your body
-Hold and contract for a second then lower down with control
-Do not alternate sides until finished with the prescribed reps

Modifications: Use an elevated surface and lighter weight, spread your legs apart to create a wider base of support

DB S. Arm Plank Rows

-Lay on the ground with your lower back pinned to the floor
-Have your shoulders/upper back slightly off the ground
-Hold a dumbbell at eye level at the start
-Slowly lower the dumbbell backward while keeping your lower back pinned to the floor and perform a pull over
-Bring the dumbbell back to the starting point
-Now perform a sit up
-Don't sit up too far where you lose tension on your core
-Lower back down with control and repeat

Modifications: Use a shorter range of motion on the pull over and sit up, use only bodyweight

Modifications: Use a shorter range of motion on the pull over and sit up, use only bodyweight

DB Pull Over to Sit Up

-Get into a high plank position with your feet dorsiflexed in the TRX cradles 
-Lift your hips while keeping your legs as straight as possible
-Look toward your feet at the top range of motion
-Lower back down into the starting position

Modifications: Use a shorter range of motion

TRX Pike (mid length)

-Attach a band to something sturdy at chest level
-Step away until you feel tension on the band
-Grasp the band with one hand with the elbow slightly bent
-Maintain this bend in the elbow through the rotation
-Have a slight bend in your knees as you pivot on one foot and explosively rotate 
-Return to the starting position where you should still have tension on the band

Modifications: Use a lighter resistance band

W6/D1 Functional Core 2.0 / Wk 6 / Monday

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