Name: Playbook - Kaisaan Abdul - W1/D4 Core
Uploaded: 2022-08-01T22:35:56.245Z
Duration: 30 min
Description: W1/D4 Core

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Arms directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time
-Tap one hip to the ground, alternating sides

Plank hold

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand toward your foot, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. v-up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

W1/D4 Core

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