Name: Playbook - Heather Black - FMF 11
Uploaded: 2021-01-18T11:47:17.011Z
Duration: 5 min
Description: FMF 11

Tony

Darla Homer

Great way to end the workout and start the week!

Sarah Gardner Stallings

Level 1

30 seconds heel touches
60 seconds Russian twists
90 seconds sit ups
120 second plank hold

Level 2

2 rounds

15 seconds heel touches
30 seconds Russian twists
45 seconds sit ups
60 second plank hold

30 seconds heel touches
60 seconds Russian twists
90 seconds sit ups
120 second plank hold

Start by lying on the ground with your knees bent and feet flat on the floor. Arms are resting by your side.

Raise your shoulders off the ground and lean to one side, touching your heel with your fingertips.

Lean to the other side and touch the opposite heel. 

Continue leaning side to side for the prescribed amount of reps.

(Typically, right + left = 1 rep.)

Heel Touches

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

Start by lying on the ground with knees bent and bottoms of your feet touching. Your arms should be stretched overhead. 

The movement begins by using your core to sit upright until you can touch your hands to your feet. 

Your upper body should be perpendicular to the ground at the top of each rep. 

Return to the starting position and repeat for the prescribed number of reps.

Butterfly Sit Ups

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

2 rounds

15 seconds heel touches
30 seconds Russian twists
45 seconds sit ups
60 second plank hold

Level 2

FMF 11

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 11

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