Name: Playbook - Heather Black - FMF 8
Uploaded: 2021-01-18T11:45:24.934Z
Duration: 5 min
Description: FMF 8

Darla Homer

LEVEL 1

5 minute AMRAP

20 cross-body mountain climbers*
20 toe touch crunches
20 Russian twists*

*R+L = 1 rep

LEVEL 2

5 minute AMRAP

20 cross-body mountain climbers*
20 toe touch crunches
20 Russian twists*

*R+L = 2 reps

5 minute AMRAP

20 cross-body mountain climbers*
20 toe touch crunches
20 Russian twists*

*R+L = 1 rep

Assume a full plank position:
-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

Drive one knee towards the opposite elbow, slightly rotating your torso in the process.

Slowly return to the starting position and repeat with the other knee. 

Continue this pattern for the desired number of repetitions.

Cross-Body Mountain Climbers

While lying face up on the ground, lift your legs toward the ceiling. 

Keep legs as straight as possible.

Lift your shoulders off the ground and try to touch your toes with your hands. 

Repeat for the prescribed amount of reps.

Toe Touch Crunches

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

Level 1

5 minute AMRAP

20 cross-body mountain climbers*
20 toe touch crunches
20 Russian twists*

*R+L = 2 reps

Level 2

FMF 8

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 8

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