Name: Playbook - Heather Black - Workout 4
Uploaded: 2021-01-18T11:45:05.976Z
Duration: 20 min
Description: Workout 4

Ashley 

LEVEL 1

5 rounds

40 plank jacks
20 hollow body rocks
40 love taps
20ea x-crunch

20 minute time cap

LEVEL 2 

5 rounds

20 plank jacks
10 hollow body rocks
20 love taps
10ea x-crunch

20 minute time cap

5 rounds

40 plank jacks
20 hollow body rocks
40 love taps
20ea x-crunch

20 minute time cap

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

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

Tuck your pelvis and activate your core muscles as you raise your shoulders and legs slightly off the ground.

Use momentum to rock forward and backward, keeping your body in that tight “hollow” position.

Continue the movement for the prescribed amount of reps. 

(Typically, every time your legs touch the ground counts as 1 rep.)

Hollow Body Rocks

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

Start by lying on the ground with your knees bent at a 90 degree angle, feet off the ground. 

Bend one knee and cross it over your other leg so that your ankle/calf is resting against your opposite thigh.

Rest your hands lightly behind your head, but don’t pull on your neck.

Lift your shoulders off the ground and try to touch your elbow to the opposite knee. 

Continue this movement for the prescribed amount of reps, then switch sides and repeat.

X-Crunch

Level 1

5 rounds

20 plank jacks
10 hollow body rocks
20 love taps
10ea x-crunch

20 minute time cap

Begin in 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.

Workout 4

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