Name: Playbook - Heather Black - Workout 5
Uploaded: 2021-01-18T11:48:27.639Z
Duration: 20 min
Description: Workout 5

Ashley 

LEVEL 1

30 second plank
60 bicycle crunches
30 second plank
50 flutter kicks
30 second plank
40 leg raises
30 second plank
30 plank hip dips
30 second plank
20 v-ups
now go back up the ladder

20 minute time cap

LEVEL 2

30 second plank
60 bicycle crunches
30 second plank
50 flutter kicks
30 second plank
40 leg raises
30 second plank
30 plank hip dips
30 second plank
20 v-ups

20 minute time cap

30 second plank
60 bicycle crunches
30 second plank
50 flutter kicks
30 second plank
40 leg raises
30 second plank
30 plank hip dips
30 second plank
20 v-ups
now go back up the ladder

20 minute time cap

Think of your body as one long board, and keep these tips in mind: 
-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 and glutes squeezed)

Hold this position as long as prescribed (or as long as possible).

Forearm Plank

Lying on the ground, bend your knees at a 90 degree angle. 

Gently rest your hands behind your head, but don’t pull on your neck.
 
Lift your shoulders off the ground and try to touch one knee with the opposite elbow. Quickly switch legs and repeat. 

Continue alternating legs and elbows in a steady fashion, resembling the pedaling of a bicycle (thus the name).

Bicycle Crunches

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 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

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, 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

30 second plank
60 bicycle crunches
30 second plank
50 flutter kicks
30 second plank
40 leg raises
30 second plank
30 plank hip dips
30 second plank
20 v-ups

20 minute time cap

Workout 5

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