Name: Playbook - Blake Hickman - Day 1
Uploaded: 2023-12-31T01:49:25.979Z
Duration: 60 min
Description: Day 1

Hodo

1. Jog
2. Air Squat Ladder then reverse the ladder
3. Push Up Ladder then reverse the ladder
4. 30-Day Core Challenge

Light jog at a nice pace where you can hold a conversation if needed.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

then reverse the ladder

1, 2, 3, 4, 5, 6, 7, 8 , 9, 10

rest 5 seconds at the top of the push in between each set.

Push Up Ladder

10 Air Squats followed by 1 jump squat. 

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

then reverse the ladder

1, 2, 3, 4, 5, 6, 7, 8 , 9, 10

Air Squat Ladder

Knee Tucks

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

T-sit up

Side crunches

30-Day Challenge Core

Day 1

Day 2

Great workout. Pushups were tough. Core is always really good!

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

Day 29

Day 30

Day 1

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