Name: Playbook - Heather Black - FMF 9
Uploaded: 2021-01-18T11:46:16.747Z
Duration: 5 min
Description: FMF 9

LEVEL 1

:45 work/:15 rest each

spiderman crunches, left
leg raises
spiderman crunches, right
knee tucks
plank jacks

LEVEL 2

:30 work/:30 rest each

spiderman crunches, left
leg raises
spiderman crunches, right
knee tucks
plank jacks

:45 work/:15 rest each

spiderman crunches, left
leg raises
spiderman crunches, right
knee tucks
plank jacks

Start in an elbow plank position: 
-Elbows on ground, directly under your shoulders.
-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, glutes squeezed).

Rotate your right knee outward and draw it toward your right elbow, then do the same with the left knee. 

Continue this pattern (or complete all reps on one side consecutively) for the prescribed amount of reps. 

(To decrease difficulty, get into a full plank position or put your knees on the ground.)

Spiderman Crunch, Left

Rest

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

Lay flat with your arms at your sides and legs stretched out next to each other, then raise both legs at the same time. 

Keep your legs as straight as possible and lift until your toes are pointing to the ceiling. 

Return them with control back to the starting position, then repeat for the prescribed amount of reps.

Leg Raises

Spiderman Crunch, Right

Start seated either on the ground or on a chair or bench with your hands beside you.

Lean slightly backward and extend your legs fully outward. Your legs or feet do not touch the ground. 

Draw your knees toward your chest, then return your legs to full extension. 

Continue this pattern for the prescribed amount of reps.

Knee Tucks

Begin in a full plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.

Like the motion of a jumping jack, jump your legs wide and then back together. 

Jump as quickly as you want, but keep your pelvis steady and don't let your hips rise toward the ceiling.

Repeat for the prescribed amount of reps.

Plank Jacks

Level 1

:30 work/:30 rest each

spiderman crunches, left
leg raises
spiderman crunches, right
knee tucks
plank jacks

Level 2

FMF 9

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 9

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