Name: Playbook - Heather Black - Workout 7
Uploaded: 2021-01-18T11:44:40.591Z
Duration: 20 min
Description: Workout 7

Ashley 

Nazanin

Level 1

200 flutter kicks*
150 mountain climbers**
100 heel touches*
50 knee tucks

*R + L = 1 rep
**R + L = 2 reps
20 minute time cap

Level 2

200 flutter kicks*
150 mountain climbers*
100 heel touches*
50 knee tucks

*R + L = 2 reps
partition as needed
20 minute time cap

200 flutter kicks*
150 mountain climbers**
100 heel touches*
50 knee tucks

*R + L = 1 rep
**R + L = 2 reps
20 minute time cap

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 in a full plank position with hands directly under shoulders and legs fully extended.

Draw one knee toward your elbow. Quickly repeat with the other knee and elbow.

Continue alternating quickly while drawing your knee as close to your elbow as possible. 

Keep hips down and core tight. 

Repeat for the prescribed amount of reps.

(Typically, R+L = 1 rep.)

Mountain Climbers

Start by lying on the ground with your knees bent and feet flat on the floor. Arms are resting by your side.

Raise your shoulders off the ground and lean to one side, touching your heel with your fingertips.

Lean to the other side and touch the opposite heel. 

Continue alternating sides for the prescribed amount of reps.

(Typically, right + left = 1 rep.)

Heel Touches

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

Level 1

200 flutter kicks*
150 mountain climbers*
100 heel touches*
50 knee tucks

*R + L = 2 reps
partition as needed
20 minute time cap

Workout 7

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