Name: Playbook - KJoy FIT - W3/D3 Day 17
Uploaded: 2022-10-02T14:28:17.944Z
Duration: 10 min
Description: W3/D3 Day 17

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

Hollow Rocks

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Rock your body front to back

Superman Rocks

Circuit 1

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Begin in a supine position with knees bent 
- Lift your knees towards your face rolling your back off the ground
- Twist your torso engaging your obliques
- Slowly lower back down and repeat on opposite direction

Hip Raise Twist

- 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

Alternating V-up

AMRAP

W3/D3 Day 17

W1/D1 Day 1

W1/D2 Day 2

W1/D3 Day 3

W1/D4 Day 4 - Rest Day

W1/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7 - Rest Day

W2/D1 Day 8

W2/D2 Day 9

W2/D3 Day 10

W2/D4 Day 11 - Rest Day

W2/D5 Day 12

W2/D6 Day 13

W2/D7 Day 14 - Rest Day

W3/D1 Day 15

W3/D2 Day 16

W3/D4 Day 18 - Rest Day

W3/D5 Day 19

W3/D6 Day 20

W3/D7 Day 21 - Rest Day

W4/D1 Day 22

W4/D2 Day 23

W4/D3 Day 24

W4/D4 Day 25 - Rest Day

W4/D5 Day 26

W4/D6 Day 27

W4/D7 Day 28 - Rest Day

W5/D1 Day 29

W5/D2 Day 30

W3/D3 Day 17

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