Name: Playbook - Auralee Strege - W7/D5 Functional Core 2.0 / Wk 7 / Sunday
Uploaded: 2022-09-15T00:36:56.376Z
Duration: 12 min
Description: W7/D5 Functional Core 2.0 / Wk 7 / Sunday

SUNDAY:

Equipment needed: Workout mat, Dip bars

Workout: Core Challenge

200 REP CORE CHALLENGE: Perform the prescribed reps of the 4 exercises below as fast as possible while maintaining excellent technique. You must perform all 40 reps of one exercise before moving onto the next. There is a 12 minute time cap on this workout. Meaning, you have 12 minutes to get as many exercises and reps complete. Once the 12 minutes is up, the challenge is over. 

1.	Dip Bar Knee Raises x 40
2.	Side Plank Lifts x 40 (each side)
3.	Extended Plank Kickouts x 40 (20 each side/alt sides) 
4.	Hollow Body Leg Raises x 40

Workout: Core Challenge

200 REP CORE CHALLENGE: Perform the prescribed reps of the 5 exercises below as fast as possible while maintaining excellent technique. You must perform all 40 reps of one exercise before moving onto the next. There is a 12 minute time cap on this workout. Meaning, you have 12 minutes to get as many exercises and reps complete. Once the 12 minutes is up, the challenge is over. 

1.	Dip Bar Knee Raises x 40
2.	Side Plank Lifts x 40 (each side)
3.	Extended Plank Kickouts x 40 (20 each side/alt sides) 
4.	Hollow Body Leg Raises x 40

-Hold onto dip bars with your arms straight and shoulders pressed down
-Allow your legs to hand down with knees slightly bent, have straight legs if you have bars high enough to allow for it
-Pull your knees up towards your chest and squeeze your abs in a controlled motion and repeat

Modifications: Shorten the range of motion of the knee raises

Dip Bar Knee Raises

-Start in a side plank position
-Lower your hip toward the ground with control
-Lift your hips up squeezing your obliques at the top of the rep

Modifications: shorten the range of motion for the hip lifts, place one foot in front of the other while doing a shorter range of motion

Side Plank Lifts (each side)

-Get into an extended plank
-Alternate shifting one foot at a time toward the side and then back
-Switch legs 

Modifications: Use a forearm plank instead of extended

Extended Plank Kick Outs (each side)

- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead, upper back slightly off the ground
- Keep tension through the body throughout
- Start in a hollow body hold position, feet together, toes pointed, quads flexed, lower back pinned to the ground with arms extended overhead, upper back slightly off the ground
- Keep tension through the body throughout
- Bring your arms and legs together while keeping your lower back pinned to the ground
- Lower back down with control
- Don’t let your legs touch the ground after each rep

Modifications: Use a shorter range of motion when you bring your arms and legs together, have your feet touch the ground in between reps

Hollow Body Leg Raises

Core Challenge

W7/D5 Functional Core 2.0 / Wk 7 / Sunday

W1/D1 Functional Core 2.0 / Wk 1 / Modifications

W1/D1 Functional Core 2.0 / Wk 1 / Monday

W1/D2 Functional Core 2.0 / Wk 1 / Wednesday

W1/D3 Functional Core 2.0 / Wk 1 / Friday

W1/D4 Functional Core 2.0 / Wk 1 / Saturday

W1/D5 Functional Core 2.0 / Wk 1 / Sunday

W2/D1 Functional Core 2.0 / Wk 2 / Modifications

W2/D2 Functional Core 2.0 / Wk 2 / Monday

W2/D2 Functional Core 2.0 / Wk 2 / Wednesday

W2/D3 Functional Core 2.0 / Wk 2 / Friday

W2/D4 Functional Core 2.0 / Wk 2 / Saturday

W2/D5 Functional Core 2.0 / Wk 2 / Sunday

W3/D1 Functional Core  2.0 / Wk 3 / Modifications

W3/D1 Functional Core 2.0 / Wk 3 / Monday

W3/D2 Functional Core 2.0 / Wk 3 / Wednesday

W3/D3 Functional Core 2.0 / Wk 3 / Friday

W3/D4 Functional Core 2.0 / Wk 3 / Saturday

W3/D5 Functional Core 2.0 / Wk 3 / Sunday

W4/D1 Functional Core 2.0 / Wk 4 / Modifications

W4/D1 Functional Core 2.0 / Wk 4 / Monday

W4/D2 Functional Core 2.0 / Wk 4 / Wednesday

W4/D3 Functional Core 2.0 / Wk 4 / Friday

W4/D4 Functional Core 2.0 / Wk 4 / Saturday

W4/D5 Functional Core 2.0 / Wk 4 / Sunday

W5/D1 Functional Core 2.0 / Wk 5 / Modifications

W5/D1 Functional Core 2.0 / Wk 5 / Monday

W5/D2 Functional Core 2.0 / Week 5 / Wednesday

W5/D3 Functional Core 2.0 / Wk 5 / Friday

W5/D4 Functional Core 2.0 / Wk 5 / Saturday

W5/D5 Functional Core 2.0 / Wk 5 / Sunday

W6/D1 Functional Core 2.0 / Wk 6 / Modifications

W6/D1 Functional Core 2.0 / Wk 6 / Monday

W6/D2 Functional Core 2.0 / Wk 6 / Wednesday

W6/D3 Functional Core 2.0 / Wk 6 / Friday

W6/D4 Functional Core 2.0 / Wk 6 / Saturday

W6/D5 Functional Core 2.0 / Wk 6 / Sunday

W7/D1 Functional Core 2.0 / Wk 7 / Modifications

W7/D1 Functional Core 2.0 / Wk 7 / Monday

W7/D2 Functional Core 2.0 / Wk 7/ Wednesday

W7/D3 Functional Core 2.0 / Wk 7 / Friday

W7/D4 Functional Core 2.0 / Wk 7 / Saturday

W8/D1 Functional Core 2.0 / Wk 8 / Modifications

W8/D1 Functional Core 2.0 / Wk 8 / Monday

W8/D2 Functional Core 2.0 / Wk 8 / Wednesday

W8/D3 Functional Core 2.0 / Wk 8 / Friday

W8/D4 Functional Core 2.0 / Wk 8 / Saturday

W8/D5 Functional Core 2.0 / Wk 8 / Sunday

W7/D5 Functional Core 2.0 / Wk 7 / Sunday

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