Name: Playbook - Danielle Gray - W2/D3 Core & Full Body HIIT
Uploaded: 2021-11-02T17:26:43.780Z
Duration: 45 min
Description: W2/D3 Core & Full Body HIIT

Please complete a 5 minute cardio effort and/or the TLAG Warm Up prior to starting.

Complete all exercises in order once through, then repeat again for the next set. Then move to the next section of the workout. Read directions and choose appropriate modifications or progressions to where you challenge yourself, but do it right.

As always, don’t forget to stretch at the end! Complete the standard stretching cool down or any flexibility video of your choice.

Sit on your bottom and balance on your tailbone. Lift your feet off the ground. You can hold a dumbbell, a medicine ball, or use just your body. Twist and try and touch the ground as far behind you to one side as you can. Twist and touch behind you on the other side. 

Modification: 
- Feet down and twist 

Progression: 
- Hold a weight

Russian Twists

Lie on your back, legs up in the air in an L shape. Keep your hands under your hips and squeeze your legs straight. From here, try to only engage your lower abs, down to your pelvic floor and push your lower back down into the floor so that your hips lift just slightly off of the ground. Try to limit rocking back and forth. Lower back down. 

Modification: 
- Bend your knees (Demonstrated)

Butt Lifts

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

Start on your forearms and feet until failure. Then continue the rest on your forearms and knees.

Modifications:
- On Knees (Demonstrated)

Progressions:
- One Leg Forearm Plank
- High Plank

Forearm Plank

Lie on your stomach. Keep your arms by your ears and your legs and ankles glued together. Try to reach your arms behind your ears and lift your arms and legs as high as you can at the same time. Lower all the way down, do not collapse. 

Modification: 
- Arch Ups
- Lift just legs only and then just arms only 

Progression: 
- Ankle Weights 
- Hold a weight in your hands

Superman Lifts

Weeks 2&4 Core

Elevate your feet and start in an inverted L (half handstand), keeping your core tight and arms straight, walk yourself out to a plank, pause, and walk yourself back in to an L. Keep your legs straight. 

Modifications: 
- Decline Plank Hold 
- Decline Plank Shoulder Taps 
- Half Handstand Shoulder Taps 

Progressions: 
- Walk Outs From Full Wall Handstand

Half Handstand Walk Ins & Outs

Put a band around your feet and hold in one hand. Start in boat pose/navasana/a V hold. While holding your legs straight, keep your shoulders down as you row your arm back reaching your elbow behind you.

Modification:
- Toes Down, Feet Flexed Banded Rows

Progression:
Only One Foot In Band, Other Hovers (Demonstrated)

V-Sit Rows

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

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

Tricep Push Ups

Take a backwards step, try to reach your back knee towards the floor. Keep your chest up and torso tight. Squeeze standing leg glute to lift moving knee towards your chest.

Modifications: 
- Assisted Reverse Lunge Knee 

Progressions: 
- Add a pulse in the reverse lunge 
- Reverse Lunge w/ High Knee Hop

W2/D3 Core & Full Body HIIT

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