Name: Playbook - Jules Shaw - W2/D5 Progression Friday
Uploaded: 2022-11-23T17:32:30.258Z
Duration: 30 min
Description: W2/D5 Progression Friday

Jennifer

Week 2/Day 5: Progression Friday

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. 

The first 12 minutes of this workout are focused on working on a movement progression - the L-SIT!

The second part of this workout consists of a short ab burner workout!

Spend 2 minutes in each progression practicing the movement. Rest minimally, but as needed.

- Place hands directly under your shoulders
- Push into the ground to raise yourself as high as possible while maintaining a tight core
- Hold position

High plank hold

- Place hands on parallettes, boxes, rings, stacked plates, or the ground
- Push hard into your hands with elbows extended
- Bend knees into chest and keep toes on ground to support yourself as much as needed

L-sit with knees bent, toes on ground

- Place hands on parallettes, boxes, rings, stacked plates, or the ground
- Push hard into your hands with elbows extended
- Bend knees into chest and keep toes on ground to support yourself as much as needed
- Lift and point one toe at a time off the ground, alternating each time

L-sit, knees bent, alternate toes off ground

- Place hands on parallettes, boxes, rings, stacked plates, or the ground
- Push hard into your hands with elbows extended
- Bend knees into chest and hover toes off the ground

L-sit, knees bent, both feet off ground

- Place hands on parallettes, boxes, rings, stacked plates, or the ground
- Push hard into your hands with elbows extended
- Bend knees into chest and hover toes off the ground
- Extend and hold one leg at a time in front of you

L-sit, alternate extending one leg at a time

- Place hands on parallettes, boxes, rings, stacked plates, or the ground
- Push hard into your hands with elbows extended
- Extend and hold legs out in front of you

L-sit

L-Sit Progression

- Begin lying on your back with your feet hovering above the ground and hands behind head
- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Perform 20 reps each side

Bicycle crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them with control until hovering above ground

Lying leg raises

- Lay on your back with your arms and legs extended 
- Engage core to lift upper back and legs off ground into a hollow body position
- Move your legs up and down, alternating legs 
- Perform 20 reps each leg

Hollow hold flutter kicks

Workout

W2/D5 Progression Friday

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