Name: Playbook - Erin Derrick - 10s on 10s
Uploaded: 2023-02-02T18:40:45.512Z
Duration: 40 min
Description: 10s on 10s

10 exercises.
Start with 10 reps each exercise then drop by 1 each round ending with 1 rep each exercise

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Alternating v up

Start on forearms then jump or step up to a high plank position

Plank pop ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Burpee

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg raises to hip raises

Surrenders

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

10s on 10s

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