Name: Playbook - Eliza Katoa - LIIS, Core + Stretching
Uploaded: 2024-04-14T21:11:06.460Z
Duration: 45 min
Description: LIIS, Core + Stretching

Megan

Pick any form of low-intensity cardio that you'd like to perform to help with soreness and move your body. You can walk, jog at an easy pace, elliptical, row, swim, dance, etc. You want to do this for 20-30 minutes  

20-30 minutes of LIIS

CORE CIRCUIT: 40 sec work | 20 sec rest | 2x per exercise
- 2 sets of modified side plank crunches (20 sec each side) 
- 2 sets of v-sit in-n-out crunch to band abduction 
- 2 sets of banded bicycle crunches 
- 2 sets of lying leg drops (alternating / bent-leg) 

Finish the day with full Body Stretching

Stand tall, shoulders back and core engaged as you walk on an incline.

20-30 minutes of low intensity cardio of choice

- Keep your hand elbow underneath your shoulder and knee on the ground. 
- keep that top leg extended straight 
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- repeat and exhale as your crunch / engaging that core and pelvic floor

Modified Side plank crunches (20 sec each side)

In a v-sit position, crunch your legs in and out and then straighten your legs and abduct them outward against the band and back in. Repeat.

V-sit In-n-out crunch to abduction

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Banded Bicycle crunches

Exhale and slowly lower one leg down. Control the movements and don’t rush through the rep.

Lying bent-leg leg drops

Core CIrcuit

90/90 stretch

Alternating plank calf stretch

Child’s Pose Alternating Arm Stretch

Frog stretch

Hip flexor stretch

Kneeling arms OH side to side stretch

Pigeon Stretch

Get into a half kneeling position and stand up straight. Maintain good posture and slightly push your hips forward. Stretch each flexor.

Runners stretch

Seated windshield wipers (hip mobility)

Side lying quad stretch

Seated Figure 4 Stretch (60 sec each side)

13-Min Full Body Stretch + Mobility

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This was what I needed. Tweaked my knock hard.

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F4F day 1 complete! Keeping it recovery focused today with mobility & stretches, half of today's workout and a walk 🚶‍♀️

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