Name: Playbook - Blair Epstein - W1/D1 Week 1 Day 1
Uploaded: 2024-01-06T13:34:05.292Z
Duration: 10 min
Description: W1/D1 Week 1 Day 1

4 rounds - 30 seconds each, no rest between sets, rest for 15 seconds after each round if needed.

- Begin supine with knees bent 90 degrees arms overhead
- Straighten one leg at a time while extending opposite arm
- make sure your back is FLAT on the floor, there should be no gap or arch
- pull belly button to spine

deadbugs

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Keep core tight
- Complete desired reps then repeat on the opposite side

Bird dog - right

Bird dog - left

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Core Circuit

W1/D1 Week 1 Day 1

W1/D3 Week 1 Day 2

W1/D5 Week 1 Day 3

W2/D1 Week 2 Day 1

W2/D3 Week 2 Day 2

W2/D5 Week 2 Day 3

W3/D1 Week 3 Day 1

W3/D3 Week 3 Day 2

W3/D5 Week 3 Day 3

W4/D1 Week 4 Day 1

W4/D3 Week 4 Day 2

W4/D5 Week 4 Day 3

W5/D1 Week 5 Day 1

W5/D3 Week 5 Day 2

W5/D5 Week 5 Day 3

W6/D1 Week 6 Day 1

W6/D3 Week 6 Day 2

W6/D5 Week 6 Day 3

W7/D1 Week 7 Day 1

W7/D3 Week 7 Day 2

W7/D5 Week 7 Day 3

W8/D1 Week 8 Day 1

W8/D3 Week 8 Day 2

W8/D5 Week 8 Day 3

W1/D1 Week 1 Day 1

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