Name: Playbook - Heather Black - Workout 8
Uploaded: 2021-01-18T11:45:06.052Z
Duration: 20 min
Description: Workout 8

Ashley 

Level 1

5 rounds

15 hollow body rocks
20 love taps*
25 Russian twists*

*R+L = 1 rep
20 minute time cap

Level 2

5 rounds
15 second hollow body hold
20 love taps*
25 Russian twists*

*R+L = 2 reps
20 minute time cap

5 rounds

15 hollow body rocks
20 love taps*
25 Russian twists*

*R+L = 1 rep
20 minute time cap

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

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 rounds

15 second hollow body hold
20 love taps*
25 Russian twists*

*R+L = 2 reps
20 minute time cap

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. Imagine that your spine and hips are glued to the ground. 

Hold this “hollow” position for the prescribed time or for as long as possible. 

(To decrease the difficulty, bend your knees.)

Workout 8

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