Name: Playbook - Heather Black - FMF 4
Uploaded: 2021-01-18T11:45:27.232Z
Duration: 5 min
Description: FMF 4

Tony

Natalie

lol. The stars are back. Weird. They definitely went away...

Mara

Darla Homer

LEVEL 1

30 second full plank
60 second body saw
90 seconds reverse crunches
120 seconds sit ups

LEVEL 2

2 rounds

15 second full plank
30 second body saw
45 seconds reverse crunches
60 seconds sit ups

30 second full plank
60 second body saw
90 seconds reverse crunches
120 seconds 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

Start face down on the floor resting on your forearms and knees.

Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.

Keep your back flat — don't let it droop or you'll be defeating the purpose. 

Picture your body as a long straight board, and with a flat back, use your elbows to pull your body forward, then come back to your starting position. 

Be sure to keep your neck and spine in a neutral position. 

This completes one rep.

Body Saw

Start by laying flat on the floor, legs raised and feet pointed toward the ceiling, arms by your side.

Lift your hips off the ground as if you are trying to touch the ceiling with your toes. 

Lower your hips back down to the floor with control. That’s one rep. 

Repeat for the prescribed amount of reps.

Reverse Crunch

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

Level 1

2 rounds

15 second full plank
30 second body saw
45 seconds reverse crunches
60 seconds sit ups

Level 2

FMF 4

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 4

Community

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