Name: Playbook - Karina Elle - Core power up
Uploaded: 2021-01-18T11:45:56.601Z
Duration: 20 min
Description: Core power up

Sissy

- Sprint 5 x .6

❤️ Circuit 1
- Burpee 3 x 1 min
- Side plank 3 x :30 sec
- Hollow body to knee hold 3 x :30

❤️ Circuit 2
- Russian twist 3 x :30 sec
- Chest supported knee tucks 3 x :30 sec
- Plank with foot tap 3 x :30 sec

0.6 mi Sprint

Running

- In an athletic stance, send your hips back by hinging at your hips with a soft knee. 
- Place your hands on the floor shoulder width apart. Jump your feet back to the top of a push-up position. Lower your body to the floor for a brief second. Return to standing by pressing your upper torso off the floor and forcefully jumping the feet towards your hands. 
- Drive to standing, finishing with a jump at the top.

Burpee

- There should be a straight line from your shoulder to your feet
- Keep your core engaged

Side plank (l)

Side plank (r)

- Keep your core engaged
- Focus on a slow and controlled movement

Hollow to knee hold

Circuit 1

- Lean back to about 45 degrees
- Keep your legs up and your core engaged

Russian twist

- Keep your core engaged 
- Extend your legs completely

Chest supported knee tucks

- Soft knee, hinging at the hip, lower torso till vertical to the floor, kicking the free leg behind, activate the posterior leg and return to standing

Core power up

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