Name: Playbook - Kaysi Marshall - Bodyweight - Wall Work
Uploaded: 2024-01-07T19:56:03.478Z
Duration: 15 min
Description: Bodyweight - Wall Work

10x each move - 4 sets
•Walking Wall 1/2 Burpee
•Side Plank Hip Dips
•Roll Up + Tuck Up
•Standing Opposite Elbow to Knee

- Start standing in front of a wall, facing away
- Place your hands on the floor and walk your feet back into the wall
- Pause in plank for one count, the lower you place your feet wall, the more you’ll need to engage your core. If you place your feet higher up, you’ll put more load in your shoulders. 
- Step off the wall an stand back up

Walking Wall Burpee

- Start in a side plank position with your feet against the wall and your hip on the ground
- Keep your shoulders and hips stacked over one another
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement back to the floor
- Reps are per side

Side Plank Hip Dips

- Begin by lying supine with arms extended straight up and legs straight out
- Keeping your arms straight, roll up to a seated position and bring your arms overhead at the top
- Lower down with control, once your mid back touches the floor, tuck your knees to your chest
- Lower down with control and repeat the combo

Roll Up + Tuck Up

-Stand facing away from the wall, place your foot against the wall (the further away you are from the wall, the more challenging this move becomes)
- Take your opposite elbow and lift it up to your shoulder
- Drive your opposite knee to your opposite elbow and return your foot to the wall and open your elbow back to shoulder height
- Thing of doing a standing cross body crunch as you perform the reps
- Reps are per side

Standing Opposite Elbow to Knee

Core Set

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You truly are amazing that you are so generous with your time to create these amazing workouts for us.    Grateful !

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