Name: Playbook - Danielle Gray - W3/D3 Core & HIIT/Full Body
Uploaded: 2023-08-23T00:22:41.258Z
Duration: 45 min
Description: W3/D3 Core & HIIT/Full Body

Warm up, complete core, the main circuit, and stretch

Notice what’s different this time around in your strength, stamina, and mastery!

Please complete a 5 minute cardio effort & the TLAG Warm Up

Read directions and choose appropriate modifications or progressions to where you challenge yourself, but do it right.

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

Lie on your back with your legs straight up. Lower your legs down until you start to feel your back lift off the ground. Return back to the top. Try to keep your back on the ground at all times.

Reps are per leg

Lying Leg Lifts

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

Start with the candlestick shape first. Then sit down, roll back on your back, squeeze your bottom and quads to point your toes to the ceiling, but don't let your toes go past your head, you'll get stuck. Use your abs and the momentum of your legs to rock back forward. Keep your arms by your ears.

Seated Candlesticks

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

Reps are per side

Russian Twists

Core

Start with a moderate weight kettlebell in between your legs. Squat down with your chest up, lats packed, and arms straight. Grab the top of the bell. Using your legs and glutes to drive the weight of the bell up while you stand, push into the ground, squeeze and stand up. As the bell travels up and becomes weightless, shift your hands around the sides of the handle. Keep your shoulders down and back, try to pull the bell apart, then squat to lower back down with arms straight.

KB Cleans

Squat down, place your hands flat on the floor, jump your feet back to a supported plank, jump your feet back in and jump. 

Modification: 
- Walk out and in 
- Skip the jump 

Progression: 
- Add a tuck jump 
- Do single arm or single leg

Burpees with Jump

Lunge down and explode up trying to straighten your legs and point your toes in the air every jump. Be sure to control your landing with both feet at the same time. No double bouncing or pausing at the bottom. 

Modifications: 
- Reverse Lunges

Progressions: 
- Lunge Double Switches

Lunge Switches

Start in a plank on your hands or your knees with your shoulders over your wrists, bottom tucked under, ribs in, and hips flat. 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. 

Modifications: 
- Incline Knee Push Ups 

Progressions:
- Legs Straight Push Ups 
- Decline Push Ups

Push Ups

Lie on your back, extend your legs straight, and alternate lifting up and down. Press your low back into the floor. 

Modifications: 
- Hands Under Back 
- Knees Bent

Hollow Body Flutters

HIIT

W3/D3 Core & HIIT/Full Body

It was great took me a couple rounds to figure out the timer 😀

Robin

W1/D1 Core & Upper Body

Great workout! Amazing how much a body weight exercise can make you really activate that muscles

W3/D3 Core & HIIT/Full Body

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