Name: Playbook - Danielle Gray - W6/D3 Core & HIIT/Full Body
Uploaded: 2023-08-23T00:22:41.478Z
Duration: 35 min
Description: W6/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!

Legs straight, arms straight, feet together, arms by your ears on your stomach. Lift up as high as you can, open your arms and legs at the same time, close at the same time, then lower back down. 

Modification: 
- Superman Lifts 
- Superman Hold

Progressions:
- Superman Rocks

Superman Open Closes

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

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 knees bent. Squeeze your core to push your low back into the ground. Keep your gaze up at the ceiling to relax the neck, all of the tension should be in the abs, not the neck. Side bend and tap your pinky finger to each ankle bone back and forth.

Ankle Taps

Wrap a resistance band around something that won't fall over or your feet. Lie on your back in a hollow body (legs straight and together, toes pointed, low back pushing into the floor, shoulders off the floor and chin away from your chest), and hold your arms and the band overhead. Start to rock back and forth while maintaining your shape. 

Modifications: 
- Bent Knee Hollow Body Rocks 
- Straight Leg Hollow Body Rocks 
- Hold band in front of you instead of overhead

Progressions: 
- Banded Hollow Body Rocks with Full 360° Spin

Banded Hollow Body Rocks

Core

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

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

REST

Come into a wide sumo stance and keep your chest tall. Squat down until your hips are in line with your knees and pulse up and down. Keep a lot of your weight on your heels to engage the back side of your legs. Target your glutes. If you feel more pressure around your knee joint and quads, you are leaning forward too much or not squatting deep enough. 

Modification: 
- Wall Sit 
- Squat Hold 

Progression: 
- Squat Pulses w/ Single or Both Legs in Relévé

Squat Pulses

Put a larger loop band around your feet, hinge forward, and squeeze your elbows behind you while keeping your shoulders away from your ears.

Banded Bent Over Rows

Start in downward facing dog and push your armpits towards the floor. This is your resting position. Keeping as straight a line as possible from wrists to hips, bend your arms and lower the top of your head to the floor and push back up. The range should be small. If your shoulders have intense pressure, you're leaning too much. Gaze should be in between your legs. 

Modifications: 
- Bend knees slightly 

Progressions: 
- Elevate feet
- Half Handstand Push Ups
- Handstand Push Ups

Inverted Push Ups

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

Lower Body

W6/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

W6/D3 Core & HIIT/Full Body

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