Name: Playbook - Eliza Katoa - LIIS, Core + Stretching
Uploaded: 2024-04-14T21:11:06.472Z
Duration: 45 min
Description: LIIS, Core + Stretching

Perform 20-40 minutes of low steady cardio. 

Do this core circuit 1-3x. Resting 60-90 seconds between completed rounds. 
- Side plank hold 
- Ball roll ins OR *high plank leg extensions (10 reps each side)
- single-leg crunch to v-up (10 each leg) 
- Dumbbell bird dog row
- Single-leg balance dumbbell transfer (30 sec each leg)

Perform a full body stretch and feel free to stretch longer if needed.

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

20-40 minutes of low intensity cardio of choice

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

Side lying quad stretch

10-Min Full Body Stretch

Hold your hips up as you hold your side plank. 
Do 25 seconds each side.

Side plank hold (30 sec each)

Bring your knees as close to your chest as you comfortably can. Exhale as you draw your knees forward. Hold for a second, then extend your knees, rolling the stability ball away from your torso to return to the full plank position. Exhale as you roll the ball away from you.

Ball knee tucks OR high plank SL crunch to extension

Perform 10 reps on each leg. Modify on incline or on knees.

High plank single-leg crunch to extension OR ball knee tucks

Use that arm on the ground to help you crunch up and touch your elbow to your knee and hand to your toe. Modify by bending your knees or do bicycle crunches instead.

Single-leg crunch to v-up

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you and hold it there 
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell bird dog hold rows (10 each)

Inhale: Fill your belly and ribs with air and relax the pelvic floor. 

Exhale: lift one leg into the air and balance. Hold that leg there and think about engaging your core specifically, wrapping your TVA muscles from the bottom up and lift your pelvic floor. Think about zipping up or lifting a blueberry w/ your lady parts. Your stomach shouldn’t cone or bulge., it should flatten as you exhale. 

Breath normally while keeping that core engaged and pass that dumbbell from hand to hand.

Single-leg balance dumbbell transfer (30 sec each leg)

Killer Core Challenge (1-3 rounds)

LIIS, Core + Stretching

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Emma

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This was what I needed. Tweaked my knock hard.

Tiffany

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

LIIS, Core + Stretching

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