Name: Playbook - Caitlyn Block - W1/D3 Cardio & Core
Uploaded: 2024-02-01T16:18:40.013Z
Duration: 60 min
Description: W1/D3 Cardio & Core

1. Lie on your back with your arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle.
2. Rotate the hips to one side, without letting the legs touch the floor.
3. Lift your legs and return to the starting position.
4. Rotate the hips to the opposite side and repeat until set is complete.

Windshield Wipers

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Hold weight with both hands
- Bring your shoulder off the ground
- Engage your core as you come up

Weighted crunches

1. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and with your feet hip-width apart.
2. Bring your right knee to your right elbow.
3. Extend your right leg back and return to the starting position.
4. Repeat on the left side.

Spider man plank

Core

try your best to not place weight on handles!

Stair master

W1/D3 Cardio & Core

W1/D1 Leg strength

W1/D2  Shoulders & Arms

W1/D4 Glutes & Hamstrings

W1/D5 Back & Arms

W2/D1 Leg strength

W2/D2  Shoulders & Arms

W2/D3 Cardio & Core

W2/D4 Glutes & Hamstrings

W2/D5 Back & Arms

W3/D1 Leg strength

W3/D2  Shoulders & Arms

W3/D3 Cardio & Core

W3/D4 Glutes & Hamstrings

W3/D5 Back & Arms

W4/D1 Leg strength

W4/D2  Shoulders & Arms

W4/D3 Cardio & Core

W4/D4 Glutes & Hamstrings

W4/D5 Back & Arms

W1/D3 Cardio & Core

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