Name: Playbook - Danielle Gray - W7/D3 Core & HIIT/Full Body
Uploaded: 2023-08-23T00:22:41.503Z
Duration: 45 min
Description: W7/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 on your back, arms by your ears, legs straight and toes pointed. Bring your arms to your hips, sit up into and L, and drive your arms over your ears trying to hit a perfect L shape with a flat back. Bring your arms back down to your hips, and lie back down. Make these movements sharp, crisp, and precise. This kind of movement will be important in your ability to progress and produce power. 

Modifications: 
- Toe Touches + Sit Ups 

Progressions: 
- Add a V Up in between reps

Lying L Sit Ups

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

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

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

Lie on your back with legs straight and together, toes pointed, arms by your ears. Lift your arms and your legs up at the same time and control back down to your back. 

Modifications: 
- SL V-Ups 
- Hollow Body Hold

Progressions: 
- V-Ups with a Lemon Squeezer

DL V-Ups

Core

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

Grab a moderate weight kettlebell that you feel comfortable holding in the goblet position on your chest.Do not let the bell lose contact with your chest the entire time you squat. Stand with feet shoulder width apart parallel to each other, keep the kettlebell almost skimming your shins, push your hips back, keep a soft bend in your knees, and make sure you have an anterior pelvic tilt to maximize the hamstring stretch. At the top of the deadlift, get ready to squat by bringing your legs out to a wide second position. Clean the kettlebell up to your chest, keep your chest up as if you are lowering yourself down in an elevator, no leaning forward. Bend your legs and return to a stand, bring your feet back to parallel.

KB Clean to Squat

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

Start in a high plank with knees apart, control your lower down to a forearm plank keeping your hips still. Place your hand where your elbow was and push back up to a high plank keeping your hips still. 

Modification: 
- Incline

Progression:
- Full Plank Push Ups

Plank Push Ups

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

Start in a down dog. Lean your shoulders over your wrists until you feel the weight roll off of your toes. Pull your hips over your shoulders and scoot both feet towards your hands at the same time. Try to delay the landing of your feet. Scoot both hands forward at the same time and repeat.

Modifications:
- Bear Walks
- Regular Bear Scoots
- Bear Rocks

Progressions:
- Bear Scoots w/ Hold to Press
- Bear Hovers

Half Press Lean & Drags

HIIT & Full Body

W7/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

W7/D3 Core & HIIT/Full Body

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