Name: Playbook - Heather Black - FMF 10
Uploaded: 2021-01-18T11:48:13.689Z
Duration: 5 min
Description: FMF 10

Finished my hypertrophy with this!  So good... 💪🏽🔥

Natalie

LEVEL 1

20 alternating v-ups
40 scissors
60 plank shoulder taps
80 Russian twists

R+L = 1 rep for all exercises
5 minute time cap

LEVEL 2

20 alternating v-ups
40 scissors
60 plank shoulder taps
80 Russian twists

R+L = 2 reps  for all exercises
5 minute time cap

20 alternating v-ups
40 scissors
60 plank shoulder taps
80 Russian twists

R+L = 1 rep for all exercises
5 minute time cap

Start by lying on the ground, legs extended, toes pointed, and arms straight overhead.

The movement begins by raising one arm and the opposite leg at the same time, reaching toward that foot with your hands. 

You will then do the same thing with the other arm and opposite leg. 

Your shoulders should come completely off the ground with each rep.
 
Continue alternating left and right for the prescribed number of reps. 

(Typically, each time you lift your leg counts as one rep.)

Alternating V-Ups

Start by lying flat on the ground, legs fully extended, toes pointed, arms by your side. 

Lift your legs slightly off the ground and cross your right foot over the left foot. 

Alternate the movement by crossing your left foot over your right foot. 

Continue this pattern for the prescribed amount of reps. 

(Typically, right + left = 1 rep.)

Scissors

Begin in a full plank position:
-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, glutes squeezed).

Touch your shoulder with your opposite hand, alternating from shoulder to shoulder, keeping your hips level and your core tight. 

Repeat for the prescribed amount of reps.

(Typically, right + left = 1 rep.)

Plank Shoulder Taps

Sit on the floor with your hips and knees bent 90 degrees.

Keep your back straight (don’t hunch over). Your torso should be at about a 45 degree angle to the floor. 

Twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. That’s one rep. Hold a dumbbell to increase the difficulty.

Repeat for the prescribed amount of reps. 

(Typically, right + left = 1 rep.)

Russian Twists

Level 1

20 alternating v-ups
40 scissors
60 plank shoulder taps
80 Russian twists

R+L = 2 reps for all exercises
5 minute time cap

Level 2

FMF 10

That was so much harder than I thought it would be

Ashley 

Laurel

FMF 1

I almost died. Not sure if I am not using it correctly on this one. Wish it would go automatically to the next set and timed or reps called out.

FMF 10

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