Name: Playbook - Heather Black - Circuit 8
Uploaded: 2021-01-18T11:47:04.728Z
Duration: 20 min
Description: Circuit 8

The timers work really well for a lot of the workouts. Would it be possible to make the buttons for the larger? When you have shaky sweaty fingers it might make it easier. Thanks!

Victor

Level 1

4 rounds
(:40 work/:20 rest each)

elbow plank
side plank, left
side plank, right
full plank

1 minute total rest between rounds

Level 2

4 rounds
(:20 work/:40 rest each)

elbow plank
side plank, left
side plank, right
full plank

1 minute total rest between rounds

4 rounds
(:40 work/:20 rest each)

elbow plank
side plank, left
side plank, right
full plank

1 minute total rest between rounds

Think of your body as one long board, and keep these tips in mind: 
-Elbows on ground, directly under your shoulders.
-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).

Forearm Plank

Rest

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

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

Level 1

4 rounds
(:20 work/:40 rest each)

elbow plank
side plank, left
side plank, right
full plank

1 minute total rest between rounds

Level 2

Circuit 8

Ashley 

Great as usual. A comment about the timer buttons, they are super helpful but are quite small and easy to miss, specially when you shake from the effort...

Circuit 8

Community

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