Name: Playbook - Blair Epstein - W1/D3 cardio/core
Uploaded: 2024-01-06T13:34:05.164Z
Duration: 45 min
Description: W1/D3 cardio/core

- 15 incline 
- 2.5 speed
- Do not hold onto the treadmill

Treadmill incline walk

No rests until one full circuit is complete. Rest for 15 seconds and repeat 3x.

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
- No reason to speed through these, slow down so you can feel the movement and engage your core

Bicycle crunches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core
- 15 each side

Side plank hip raises

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

Ab Circuit

W1/D3 cardio/core

W1/D1 upper 1

W1/D2 lower 1

W1/D4 upper 2

W1/D5 lower 2

W1/D6 cardio/core 2

W1/D7 sunday challenge

W2/D1 upper 1

W2/D2 lower 1

W2/D3 cardio/core

W2/D4 upper 2

W2/D5 lower 2

W2/D6 cardio/core 2

W2/D7 sunday challenge

W3/D1 upper 1

W3/D2 lower 1

W3/D3 cardio/core

W3/D4 upper 2

W3/D5 lower 2

W3/D6 cardio/core 2

W3/D7 sunday challenge

W4/D1 upper 1

W4/D2 lower 1

W4/D3 cardio/core

W4/D4 upper 2

W4/D5 lower 2

W4/D6 cardio/core 2

W4/D7 sunday challenge

W5/D1 upper 1

W5/D2 lower 1

W5/D3 cardio/core

W5/D4 upper 2

W5/D5 lower 2

W5/D6 cardio/core 2

W5/D7 sunday challenge

W6/D1 upper 1

W6/D2 lower 1

W6/D3 cardio/core

W6/D4 upper 2

W6/D5 lower 2

W6/D6 cardio/core 2

W6/D7 sunday challenge

W7/D1 upper 1

W7/D2 lower 1

W7/D3 cardio/core

W7/D4 upper 2

W7/D5 lower 2

W7/D6 cardio/core 2

W7/D7 sunday challenge

W8/D1 upper 1

W1/D3 cardio/core

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