Name: Playbook - Auralee Strege - W7/D4 Functional Core 2.0 / Wk 7 / Saturday
Uploaded: 2022-09-14T19:52:56.532Z
Duration: 15 min
Description: W7/D4 Functional Core 2.0 / Wk 7 / Saturday

SATURDAY:

Equipment needed: Workout mat, 1 medium kettlebell, 1 light-medium dumbbell, TRX Suspension Trainer, 1 light-medium band 

Workout: Functional Strength Circuit

Perform the 5 exercises below for the prescribed reps/time one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 stets. 

1.	KB S. Arm Grapevine Carry x 30 seconds 
2.	DB Sprinter Sit Ups x 10 (each side/alt sides)
3.	TRX Rollout x 10
4.	Star Plank Lifts x 10 (each side)
5.	Hollow Body Band Leg Raises x 10

Workout: Functional Strength Circuit

Perform the 5 exercises below for the prescribed reps/time one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 stets. 

1.	KB S. Arm Grapevine Carry x 30 seconds 
2.	DB Sprinter Sit Ups x 10 (each side/alt sides)
3.	TRX Rollout x 10
4.	Star Plank Lifts x 10 (each side)
5.	Hollow Body Band Leg Raises x 10

-Hold one KB off to your side in the suitcase position
-Bring your right leg across your midline in front of your body
-Then bring your left leg back to neutral
-Then bring your right leg across your midline behind your body
-Continue this pattern for the prescribed time then repeat on the other side
-Move with control and keep your core engaged
-Do not leg the KB rest on your body

Modifications: Use a lighter weight

KB S. Arm Grapevine Carry

-Lay on the ground with your legs extended and dumbbells reaching towards the ceiling (chin slightly tucked)
-Explosively sit up while bringing one knee in towards your chest and squeeze your abs
-Lower back down with control to the starting position 
-Keep the arms locked out the entire time

Modifications: Use lighter weight or only body weight

DB Sprinter Sit Ups

- Kneel with your feet together, and hands on TRX Straps
- Start with your hands directly under your shoulders 
- Keep your core engaged, slowly reach your arms in front of you
- Go out as far as possible and return to the initial position

Modifications: kneel further away from the anchor point in an upright posture to decrease the angle of the roll out

Kneeling TRX rollout (fully lengthened)

-From a side plank, stack on foot on top of the other
-Dip your hips toward the floor keeping the core engaged
-As you’re lifting back up lift the top foot off the ground into the star plank
-Return to the side plank and repeat

Modifications: Slow the movement pattern down by doing a hip lift, pausing for a second, and then doing a leg lift

Star Plank Lifts

- Use a light to medium resistance band
- Start off in the hollow body position, feet together, toes pointed, 	quads flexed, lower back pinned to the floor
- Raise your legs and arms at the same time and pull the band towards the raise legs
- Lower yourself back with control and repeat 
- Keep your lower back pinned to the ground the entire time

Modifications: place your feet on the ground after each rep, do single leg raises with your feet touching the ground after each rep

W7/D4 Functional Core 2.0 / Wk 7 / Saturday

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