Name: Playbook - Danielle Gray - W1/D3 Core & Full Body/HIIT
Uploaded: 2023-08-23T00:22:40.793Z
Duration: 35 min
Description: W1/D3 Core & Full Body/HIIT

Lilah

Warm up, complete core, then the main circuit & don’t forget to stretch!

Warm up and complete this before the main circuit.

Lie on your stomach with your arms by your ears and knees and feet together. Keep the legs and ams straight as you get your momentum from a push to begin rocking. Keep your abs tight and almost push into the floor as you rock to keep your rhythm. Maintain the biggest arch you can and keep pushing. 

Modification: 
- Superman Lifts
- Superman Hold

Superman Rocks

Lie on your back, hands under your hips, lock our your legs straight, squeeze your quads, point your toes, keep your low back pushing into the ground and make a circle with your legs going as low as you can before you feel your back lift or knees bend. Challenge yourself each rep and be sure to BREATHE! 

Modification: 
- Knees bent & smaller circles

Progression: 
- Lower & bigger

Reps are per direction

Lying Around The Worlds

Lie on your back, push your low back into the floor until your shoulderblades lift off the ground. Raise one leg straight in the air, and reach your opposite arm up towards the ceiling. Switch legs, switch feet. The more comfortable you get, the faster you can go! 

Modifications: 
- SL V Ups 
- Lemon Squeezers

Progressions: 
- Faster

Scissors

Lie on your back, arms overhead. Keeping your arms by your ears, try to touch your toes, don't aim for your shins. Keep your legs straight as possible. Quad set legs! 

Modification: 
- Knees Bent 
- Crunches

Progression: 
- Add a leg lift in between reps

Lying Toe Touches

Lie on your side with your head resting on your bottom arm. Put your top arm on the floor in front of you to keep your balance. Keep a straight line from fingertip to toes ensuring no piking your hips or arching your back. Squeeze your side and lift trying to keep your arm by your ear.

Reps are per side

Side Crunches

Core

Warm up, complete core, and then start this circuit. Don’t forget to stretch!

Start on all fours, shoulders over wrists and hips over knees. Engage your core and shoulders and lift your knees an inch off the floor and hold. Be sure to breathe! Keep everything square to the floor, no twisting! 

Modification: 
- Bird Dogs 

Progression: 
- Hold opposite arm and opposite leg off the ground (Demonstrated)

Beast Hold

Breathe in through your nose and out through your mouth with diaphragmatic 360 breathing. Keep breathing out of your shoulders and neck.

REST

Stand on one foot, jump in place. Try to get high enough that your leg straightens and your toes point in the air. Use your ankle joint vs. your knee to push through until your big toe is the last thing to leave the floor. 

Modification: 
- Calf Raises
- Hold onto a stable surface 

Progression: 
- Add a tuck jump with every push thru

SL Push Thrus

Sit on your bottom, straddle your legs, put your hands in the middle, and push your shoulders away from your ears to lift your bottom and legs off of the ground. Lift and hold your legs straight for as long as you can.

Modifications:
- Elevate your hands 
- Tuck Sit Hold

Progressions:
- Straddle Press Rocking Drills

Stalder Straddle Hold

Lunge down and explode up trying to straighten your legs and point your toes in the air every jump. Tuck your back toe under and don't let your knee go past your toes. Be sure to control your landing to protect your knee. No double bouncing or pausing at the bottom. 

Modifications: 
- Reverse Lunges
- Regular Lunge Switches

Progressions: 
- Lunge Double Switches

Push Thru Focused Lunge Switches

Start in a high plank on your hands or your knees with your shoulders over your wrists, bottom tucked under, ribs in, and hips flat. Elbows should graze along your sides the entire time. Control the lower down until the chin and chest are near the floor or the incline. Keep the core engaged as you push back up as one solid unit. 

Modification: 
- Incline Knee Push Ups 

Progression:
- Feet Push Ups

W1/D3 Core & Full Body/HIIT

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