Name: Playbook - Danielle Gray - W4/D3 Core & HIIT/Full Body
Uploaded: 2023-08-23T00:22:41.301Z
Duration: 45 min
Description: W4/D3 Core & HIIT/Full Body

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

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

Start in a plank with your feet on the sliders. Using your shoulders and core, drag your feet towards your hands thinking about getting your hips over your head. Keep your arms straight, NEVER bend. If you feel this in your quads, do your best to try to relax your legs and keep your focus on drawing your abs in and up and leaning forward with your shoulders over your wrists to complete the movement. 

Modifications: 
- Slider Body Saws 

Progressions: 
- Slider Pike In to Press Handstand

Slider Pike Ins

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

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. Breathe! 

Modifications: 
- Knees Bent (Demonstrated)
- One Knee Bent

Progressions:
- Both Legs Straight (Demonstrated)

Hollow Body Hold

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

Modifications: 
- Hands Under Back 
- Knees Bent

Reps are total

Hollow Body Flutters

Core

Warm up, complete core, then do this circuit & stretch.

Jump sideways onto your outside foot, push off and jump to the other foot back and forth. Challenge yourself with depth, distance, and speed.

Modification:
- Curtsey Lunges
- Step behind taps

Skaters

Jump up to get your chin over the bar in a forward grip. Hold as long as you can. Start to control the lower down to hang as slow as you can. Breathe!

Modifications:
- Put your feet on an elevated surface
- Have a partner hold behind your knees

Progressions:
- Pull Up Hold
- Pull Ups

Pull Up Negatives

Start standing, squat and roll back onto your back, be sure to hit a candlestick shape, legs straight above your hips, hips flat, roll back and use your momentum to stand up and jump. 

Modifications: 
- Candlestick to Stand 
- Candlestick w/o Stand 

Progression: 
- Candlestick Tuck Jump 
- Candlestick Full Turn Jump

Candlestick Jumps

Put your feet under a stable surface. Lie on your stomach and keep your arms by your ears. Lift your upper body as high as you can . 

Modification:
- Hands on hips

Progression: 
- Add weight in your hands while pushing your hips into the floor.

Arch Ups

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

HIIT & Full Body

W4/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

W4/D3 Core & HIIT/Full Body

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