Name: Playbook - Heather Black - FMF 5
Uploaded: 2021-01-18T11:45:52.063Z
Duration: 5 min
Description: FMF 5

Ashley 

Tony

Darla Homer

Yay! I just did my first finisher with you! 🥳

Sarah Gardner Stallings

LEVEL 1

in 5 minutes, complete:

20 sit ups
30 plank hip dips
40 flutter kicks
max reps v-ups in remaining time

LEVEL 2

in 5 minutes, complete:

20 sit ups
30 plank hip dips
40 flutter kicks
max reps alternating v-ups in remaining time

in 5 minutes, complete:

20 sit ups
30 plank hip dips
40 flutter kicks
max reps v-ups in remaining time

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

Start with your body in an elbow plank position:
-Elbows directly under your shoulders.
-Straight line from your head to your heels.
-Core tight, body rigid, glutes squeezed.

The movement starts with your body leaning to one side until your hip touches the ground.

You will then lean your body to the opposite side, touching that hip to the ground.

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

(Alternatively, you might complete all prescribed reps on one side, then switch sides and repeat.)

Plank Hip Dips

Start by lying on the ground with your legs extended, toes pointed, and arms resting by your side. 

Tuck your pelvis and activate your core muscles to keep your spine glued to the ground. DO NOT put your hands under your butt. That defeats the purpose of the exercise. 

Lift your legs about six inches off the ground and make small kicks up and down like you’re swimming. Keep your toes pointed. 

The closer your legs are to the ground, the harder the exercise becomes. Scale accordingly. 

(Typically, right + left = 1 rep.)

Flutter Kicks

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

The movement begins by raising both your legs and arms at the same time, reaching toward your toes with your hands. 

Your shoulders should come completely off the ground.

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

V-Ups

Level 1

in 5 minutes, complete:

20 sit ups
30 plank hip dips
40 flutter kicks
max reps alternating v-ups in remaining time

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

Level 2

FMF 5

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 5

Community

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