Name: Playbook - Danielle Gray - Core & Full Body HIIT
Uploaded: 2023-08-23T00:22:41.250Z
Duration: 30 min
Description: Core & Full Body HIIT

Megan Trahan

This was awful.. awfully good but awful;p

Michelle

Linda

Please warm up prior to starting this workout and finish with a stretching cool down. 

For single leg and arm work, reps are per side.

Lie on your back, interlace your hands behind your head. Keep your legs straight or bent and chin away from your chest as you push your low back down into the ground and lift your shoulderblades off the floor.

Upper Body Crunches

Lie on your back, hands placed one on top of each other behind your head, knees together, and drop your knees to the side. Keeping your chin away from your chest, crunch up and keep your knees together. Feel your chest pulling to the ceiling.

Reps are per side.

Oblique Crunches

Lie on your back, push your low back into the floor, lift your shoulderblades off the ground and try to wrinkle your shirt below your bellybutton. Rock while holding your hollow body positioning. 

Modifications: 
- Hollow Body Hold

Progressions:
- One Knee Bent
- Both Legs Straight
- Arms Over Head

Hollow Body Rocks

Lie on your side on your elbow. Use your hand to help you lift your torso and push your arm straight. Reach your shoulder towards your knees. Legs straight or bent. 

Modification: 
- Legs bent (Demonstrated)

Progression: 
- Add a bent legged jackknife in between each straight leg rep

Reps are per side.

Jackknives

Start in a seated cowboy tuck. Place your hands in the middle with palms flat on the floor. Keeping your knees where they are and your torso still, straighten your legs, and come back to the starting position. Repeat.

Modifications:
- One leg at a time
- Quad Set Drills

Progressions:
- Straddle Lifts
- Stalder Hold Tuck to Straddle

Seated Tuck to Straddle Lifts

Core

Complete 4 rounds of 40 seconds on, 20 seconds off for a total of 20 mins. 

Complete the entire circuit once through, then repeat 3
more times.

Hold a plank with your feet elevated. Keep your core tight to avoid a banana back. Squeeze your glutes as you lift a leg. This should not make you arch your back or twist your hips. Your body should stay still. 

Modification: 
- Regular Plank Leg Lifts 
- Bird Dogs 

Progression: 
- Feet higher

Decline Plank Leg Lifts

Start off in a forearm plank with your feet on 1-2 sliders. Keep your bottom tucked under to avoid a banana back and ribs squeezing in as you use your shoulders and abs to drag your feet back and forth. Your body shape should not change.

Slider Body Saws

Squat down and explode up trying to straighten the legs and point the toes in the air, land softly. Keep your ribs in and glutes tight in the air. Avoid double bouncing and jump back up again. 

Modification: 
- Bodyweight Squats 
- Box Squats 
- Assisted Squats 

Progression: 
- Squat Jumps w/ Tuck Jumps

Squat Jumps

Elevate your feet, keep your core tight, bend your elbows 45* from the shoulder. Do not let yourself sag or banana back, only go as low as you can with a straight body. 

Modifications: 
- Regular Push Ups 
- Knee Push Ups 
- Incline Push Ups 
- Dolphins 

Progressions: 
- Half Handstand Push Ups
- Handstand Push Ups

Decline Push Ups

Lie on your back with legs straight. Lift one leg and your torso at the same time and reach your hands towards your toe (not just your shin or ankle, reach!) And lower down at the same time. 

Modification: 
- Keep the non-working leg bent 

Progression: 
- Double leg V-Ups

SL V-Ups

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