Name: Playbook - Fraser Wilson - Day 13: Core
Uploaded: 2021-10-06T12:56:05.204Z
Duration: 25 min
Description: Day 13: Core

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- Ab rollouts 3 x 8
- Plank 4 x 60 seconds
- Plank up downs 3 x 10
- Stomach vacuums 3 x 5

- HIIT cardio 7 min

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Abs - ab rollouts

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Abs - plank

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Abs - plank up downs

- Take a big exhale and pull your belly button in toward your spine by using those muscles deep within your midsection to slowly pull your abdominals in
- Hold that position, keeping the muscles contracted and engaged, for 10 to 60 seconds

Abs - stomach vacuums

- Bike sprints: 45 sec low intensity + 15 sec high intensity 
- Outdoor sprints: sprint 50m + walk 50m
- Boxing bag: 30 sec all out punches + 30 sec walk/slow skip

HIIT cardio

Day 13: Core

Day 1: Abs

Day 2: Obliques

Day 4: Core

Day 5: HIIT abs

Day 7: Obliques

Day 8: Lower abs

Day 10: HIIT abs

Day 12: Lower abs

Day 15: Oblique shredder

Day 16: Lower abs

Day 18: HIIT abs

Day 20: Core

Day 21: Oblique shredder

Day 23: Lower abs

Day 24: Core

Day 26: Oblique shred

Day 28: Lower abs

Day 29: Core

Day 31: HIIT abs

Day 33: Lower abs

Day 34: Oblique shreds

Day 36: HIIT abs

Day 38: Core

Day 40: Lower abs

Day 41: Upper ab shred

Day 42: Oblique shred

Day 13: Core

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Day 13: Core

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