Name: Playbook - James Lawrence Iron Cowboy - Plank Tabata
Uploaded: 2022-06-09T18:12:18.100Z
Duration: 10 min
Description: Plank Tabata

45 seconds on 15 seconds off x2 rounds (10 minutes)

Do as many round as you’d like! Each round is sound 5 minutes.

LFG!!

- Sit upright with knees bent and fingertips behind head with elbows pointing away form head.
- Engage core and lift feet off the ground. This is start position.
- Keeping core engaged, lean torso back and bring right elbow to the left knee, focusing on the left obliques, while extending the right leg to hover above the ground.
- Return to start position and repeat on the other side.

Seated Bicycle Crunches

- Lay on your side, place hand of lower arm below the shoulder, stack legs and feet on top of each other, engage the obliques of the side of the body touching the ground, push through your forearm (lifting out of your shoulder socket) and push through the outside of your lower foot to lift yourself off the ground creating a straight line from head to toes.
- Lift top leg and hold as long as possible. 
- Lower leg to side plank position as needed.

Side Plank Star (Right)

Side Plank Star (Left)

- Sit upright with knees bent. Keep arms reached out forward at your sides, hovering above the ground or place hands behind back for more support.
- Engage core and lift feet off the ground. This is start position.
Keeping core engaged, lean torso back while lengthening one to hover above the ground.
- Squeeze core even tighter to pull yourself back into start position.
- Repeat, lengthening the opposite leg.

Single Leg In and Outs

- Lay on back and lift knees above hips at 90 degree with both arms extended above the chest.
- Engage core to press low back firmly against the ground. You should feel your abs already working before making any movement.
- Keep firm low back connection to the ground as you lower one arm and the opposite leg towards the floor. 
- Lower until the point where you feel you may lose a firm low back connection.
- Return to start position and repeat on the other side.

Plank Tabata

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