Name: Playbook - Auralee Strege - W7/D3 Functional Core 2.0 / Wk 7 / Friday
Uploaded: 2022-08-30T15:44:55.472Z
Duration: 15 min
Description: W7/D3 Functional Core 2.0 / Wk 7 / Friday

FRIDAY:

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

Workout: Core Complex 

Perform the 4 exercises below for 15 seconds one after the other with no rest in between exercises. Once you finish the last exercise, rest 60-90 seconds. Do 4-5 sets.

1.	Hollow Body Leg Raises
2.	KB Hollow Body Pull Overs 
3.	Single Leg Lying Raises 
4.	Hollow Body Hold

Workout: Core Complex 

Perform the 4 exercises below for 15 seconds one after the other with no rest in between exercises. Once you finish the last exercise, rest 60-90 seconds. Do 4-5 sets.

1.	Hollow Body Leg Raises
2.	KB Hollow Body Pull Overs 
3.	Single Leg Lying Raises 
4.	Hollow Body Hold

-Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground, hands overhead
-Raise your legs and upper body off the ground, reaching toward each other, if you can’t reach just reach as far as you can
-Lower yourself back to the starting position with control and try not to use momentum 

Modifications: use a shorter range of motion on the leg and arm lifts while letting your feet touch the ground after each rep

Hollow Body Leg Raises

-Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead with the weight right about eye level
-Maintaining the hollow position, lower the weight back as far as you can with control then pull it back to the start position
-You must keep your lower back pinned to the ground the entire time, if your lower back comes off the ground, shorten the range of motion on the pull over
 
Modifications: Use lighter weight or bodyweight

KB Hollow Body Pull Over

-Lay on the ground your arms and legs extended with your lower back pinned to the ground
-Raise one leg, at the same time raising your upper body
-Reach your arms toward your legs
-Lower yourself back down with control and repeat on the opposite sides

Modifications: Use a shorter range of motion on the leg raises

Single Leg Lying Raises

-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

Core Complex

W7/D3 Functional Core 2.0 / Wk 7 / Friday

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