Name: Playbook - Heather Black - FMF 12
Uploaded: 2021-01-18T11:46:34.701Z
Duration: 5 min
Description: FMF 12

Level 1

1 minute each, no rest between exercises:
heel taps
alternating side plank lifts
roll ups
alternating spiderman crunches
scissors

Level 2
(:45 work/:15 rest)

heel taps
alternating side plank lifts
roll ups
spiderman planks
scissors

Begin in a face-up, tabletop position. 

While keeping your balance, lift one hand off the ground to reach forward and touch the heel of the opposite leg. 

Repeat with the other hand. 

Continue alternating for the designated number of reps.

Heel Taps

Begin in a side plank position with your elbow under your shoulder and your hips stacked. 

Reach your top arm toward the ceiling, then bring that elbow to the ground as you rotate into another side plank. 

The arm that is now on top will reach toward the ceiling. 

Continue this pattern of twisting into side planks for the designated number of reps.

Alternating Side Plank Twists

Begin by lying face-up, legs outstretched and arms resting overhead.

Contract your abs and sit up as you reach you hands toward your toes.

Return to the starting position with control.

Repeat for the prescribed amount of reps.

Roll Ups (Straight-Leg Sit Ups)

Begin in an elbow plank position: core tight, glutes squeezed, straight line from your head to your heels. 

Draw one knee toward your shoulder (it should be high and outside, not toward your elbow like a mountain climber). 

Repeat with the opposite leg. 

Continue this pattern for the prescribed amount of reps.

Alternating Spiderman Crunches

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

FMF 12

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 12

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