Name: Playbook - Heather Black - AMRAP 7
Uploaded: 2021-01-18T11:47:30.578Z
Duration: 20 min
Description: AMRAP 7

LEVEL 1

20 minute AMRAP

60 sec full plank
60 sec side plank, L
60 sec side plank, R
40 love taps
40 bicycle crunches
40 mountain climbers
20 toe touch crunches
20 plank up-downs
20 knee tucks

LEVEL 2

1 round
(20 minute time cap)

60 sec full plank
60 sec side plank, L
60 sec side plank, R
40 love taps
40 bicycle crunches
40 mountain climbers
20 toe touch crunches
20 plank up-downs
20 knee tucks

Think of your body as one long board, and keep these tips in mind:
-Hands directly under your shoulders (as if at the top of a push up).
-Straight line from your head to your heels.
-Pelvis tucked (don’t let your lower back sag down).
-Keep body tight and rigid (abs braced and glutes squeezed).

Hold this position as long as prescribed (or as long as possible).

Full Plank

Support yourself on your side with your elbow directly under your shoulder.

Keep shoulders and hips stacked on top of each other.

Use your obliques to keep yourself in a tight, rigid position for as long as prescribed (or as long as possible). Switch sides and repeat.

(To decrease difficulty, bend the bottom knee and place it on the ground.)

Side Forearm Plank

Find a small obstacle you can use for this exercise (dumbbell, ball, kettlebell, etc.) 

Start seated on the ground, legs extended.

Lean back slightly with your hands on the ground beside you.

With toes pointed, lift your legs over the obstacle and gently tap the ground with your feet.

Lift your legs back over the obstacle to the starting position.

Repeat for the prescribed amount of reps.

(Typically, right + left = one rep.)

Love Taps

Lying on the ground, bend your knees at a 90 degree angle. 

Gently rest your hands behind your head, but don’t pull on your neck.
 
Lift your shoulders off the ground and try to touch one knee with the opposite elbow. Quickly switch legs and repeat. 

Continue alternating legs and elbows in a steady fashion, resembling the pedaling of a bicycle (thus the name).

Bicycle Crunches

Start in a full plank position with hands directly under shoulders and legs fully extended.

Draw one knee toward your elbow. Quickly repeat with the other knee and elbow.

Continue alternating quickly while drawing your knee as close to your elbow as possible. 

Keep hips down and core tight. 

Repeat for the prescribed amount of reps.

(Typically, R+L = 1 rep.)

Mountain Climbers

While lying face up on the ground, lift your legs toward the ceiling. 

Keep legs as straight as possible.

Lift your shoulders off the ground and try to touch your toes with your hands. 

Repeat for the prescribed amount of reps.

Toe Touch Crunches

Start in a full plank position with hands directly under your shoulders.

Keep core tight and body in a straight line from head to heels. 

Drop one elbow to the ground, followed by the other elbow. You're now in an elbow plank position.

Press your hands into the ground, one at a time, to return back to a full plank position.

Repeat for the prescribed amount of reps, making sure with each rep to alternate which elbow hits the ground first and which hand you press up with.

Plank Up-Downs

Start seated either on the ground or on a chair or bench with your hands beside you.

Lean slightly backward and extend your legs fully outward. Your legs or feet do not touch the ground. 

Draw your knees toward your chest, then return your legs to full extension. 

Continue this pattern for the prescribed amount of reps.

AMRAP 7

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