Name: Playbook - Heather Black - FMF 3
Uploaded: 2021-01-18T11:44:24.598Z
Duration: 5 min
Description: FMF 3

Ashley 

Victor

Every time I have to do this I am going to go down a star. Seriously.

Mara

LEVEL 1

5 minute AMRAP

15 plank up-downs
30 sit ups
15 side plank dips, each side
30 love taps

LEVEL 2

5 minute AMRAP

10 plank up-downs
20 sit ups
10 side plank dips, each side
20 love taps

5 minute AMRAP

15 plank up-downs
30 sit ups
15 side plank dips, each side
30 love taps

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 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

Begin in a side elbow plank on your right side with straight legs and your feet and hips stacked on top of each other.

Keep your shoulders stabilized with your elbow resting directly under your shoulder. 

Lower your hips to the floor, touching the ground if possible.

Press up through your obliques to lift your hips and return to a side plank.

This completes one rep. Repeat for the prescribed amount of reps, then switch sides.

Side Plank Dips

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

Level 1

5 minute AMRAP

10 plank up-downs
20 sit ups
10 side plank dips, each side
20 love taps

Level 2

FMF 3

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 3

Community

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