Name: Playbook - Auralee Strege - W6/D3 Functional Core 2.0 / Wk 6 / Friday
Uploaded: 2022-09-07T18:20:15.406Z
Duration: 15 min
Description: W6/D3 Functional Core 2.0 / Wk 6 / Friday

FRIDAY:

Equipment needed: Workout mat, 1 light-medium kettlebell or dumbbell, 1 light-medium band

Workout: Core Intervals

Perform the 5 exercises below for 35 seconds with 10 seconds of rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 sets. 

1.	Dead Bug Pull Over
2.	Superman Lift to KB Pull Through
3.	KB Hollow Leg Raises 
4.	Lateral Bear Crawl 
5.	Band Power Rotation

Workout: Core Intervals

Perform the 5 exercises below for 35 seconds with 10 seconds of rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 sets. 

1.	Dead Bug Pull Over
2.	Superman Lift to KB Pull Through
3.	KB Hollow Leg Lifts 
4.	Lateral Bear Crawl 
5.	Band Power Rotation

- Lift your legs so your knees are directly over your hips
- Slowly lower the weight and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- Keep your lower back pinned to the floor

Modifications: Use a lighter weight or only bodyweight

Dead bug Pull Over

-Lay on the ground in a prone position
-Perform one superman lift, then 1 push up
-Once in the high plank position after the push up reach through and pull a kettlebell underneath your body 
-Return to the starting position and repeat on the other side

Modifications: Use lighter weight, keep your knees on the ground throughout the push up and pull through

Superman Lift to KB Pull Through

-Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended at eye level holding the weight and upper back slightly off the ground
-Lift your legs towards the weight and then lower them back down to the starting position with control
-Keep the lower back pinned to the ground the entire time

Modifications: Use a shorter range of motion on the leg lifts, have your feet touch the ground after each rep or no weight at all

KB Hollow Leg Raises

-Start in the bear position, shoulders over wrists, knees under hips, back straight and core engaged
-Crawl down to one side and then crawl back while maintaining a bear position
-Continue to walk back and forth 

Modifications: shorten the distance that you crawl

Lateral bear crawl

-Use a light to medium resistance band
-Hold the band with both hands at shoulder height in front of you
-Keep shoulders in line with the hips as you rotate with speed and power
-Allow the knee to drive inward as you rotate
-Keep spine long, shoulders pressed down and core engaged throughout
-Be as explosive as possible on every rep

Modifications: Use a lighter band or stand closer to the anchor point

W6/D3 Functional Core 2.0 / Wk 6 / Friday

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