Name: Playbook - Danielle Gray - W7/D3 Core & HIIT/Full Body
Uploaded: 2023-08-23T00:22:41.320Z
Duration: 30 min
Description: W7/D3 Core & HIIT/Full Body

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

Warm up and complete this before the main circuit.

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

Put two feet on sliders, start in a plank. Use your shoulders and core to lean forward and pull the sliders in a circle. Make the biggest circle and then reverse directions. Never bend your knees or your arms. You should not feel this in your quads. 

Modifications: 
- Smaller Circles 
- Plank Hold with Feet Out & Ins 

Progressions: 
- Single Leg

Reps are clockwise and counterclockwise

Slider Circles

Start in a dead hang with your arms straight with your shoulders by your ears and your legs straight and together. Without swinging, lift your knees up to your chest in the tightest ball you can make. Your arms never bend. 

Modification:
• One Leg at a Time

Progression: 
• Straight Leg Lifts

Hanging Tuck Ups

You can do these either hanging or bent armed. You can do these either bent legged or straight legged. Start on the bar and twist your legs back and forth without dropping.

Modifications:
- Around The Worlds
- Tuck or L Hang
- Tuck Ups

Progressions:
- Continuous Straight Leg Windshield Wipers

Reps are per direction

Hanging Windshield Wipers

Lie on your back flat, or hold onto something overhead. Start with your legs straight and together. Use your core to pull your knees to your chest and push your back down into the floor. Try to keep your back down for as long as possible! 

Modifications: 
- Lemon Squeezers 
- SL Lying Tucks (keep the other leg bent with the foot flat on the ground) 

Progressions: 
- Lying Wolves 
- Lying Straddles

Lying Tucks

Core

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

Start facing sideways. While simultaneously swinging your leg in a ronde de jambe, push off of your standing leg to leap to your front leg facing the other direction. Alternate legs. 

Modification: 
- Forward Leap 

Progression: 
- Land in arabesque

1/2 Turn Leaps

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

REST

Grab a medium to heavy dumbbell. Should feel like a 7-8/10 on the effort scale. Hold the dumbbell with two hands, put one leg out front, squat as low as you can, come up, and switch to a contralateral load (opposite leg working, opposite arm loaded) and do a SL deadlift. Start the deadlift movement with your back heel lifting. You should be in a straight line from heel to shoulder, squeeze your butt and keep a constant soft knee bend so you're not locked out. 

Modifications: 
- DL Squat to DL Deadlift 
- DL Squat to SL Deadlift 
- SL Squat to DL Deadlift 

Progressions: 
- Pistol Squat to SL DL

DB SL Squat to SL Deadlift

Grab a medicine ball or weighted ball and start standing. Sit down and roll back into a candlestick shape (toes straight over hips and flat hips!) Use your core and the momentum of the weight to roll forward, reach the ball in front of your feet and jump back into a plank shape. Hop back in and repeat. Keep your core tight, legs straight, and point your toes! In your plank, keep your hips down. 

Modifications: 
- Candlesticks Only 

Progressions: 
- Med Ball Candlestick Burpees w Jump

Med Ball Candlestick Burpees

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 feet 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 or on Knees

Progression:
- Single Leg

W7/D3 Core & HIIT/Full Body

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