Name: Playbook - Kris Gethin - W11/D3
Uploaded: 2023-05-26T22:41:00.976Z
Duration: 45 min
Description: W11/D3

Week 11 Workout 3 – Conditioning + Core

Outdoor Hill Sprints – Rest period is a slow walk back.

Then 3 rounds for time of:
- Plank Hold
- V-Sits 
- Lying Scissor Kicks

10 x 100m Outdoor Hill Sprints – Rest period is a slow walk back.

Outdoor Hill Sprints

5 x 50m Outdoor Hill Sprints – Rest period is a slow walk back.

4 x 25m Outdoor Hill Sprints – Rest period is a slow walk back.

3 rounds for time of:
- 90-Second Plank Hold
- 20 V-Sits 
- 30 Lying Scissor Kicks

- Begin in the low plank position, face down with your forearms and toes on the floor
- Your elbows are directly under your shoulders and your forearms are facing forward
- Your head is relaxed and you should be looking at the floor
- Engage your abdominal muscles, drawing your navel toward your spine
- Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending
- Hold this position for time

Plank Hold

- Sit with your legs out in front of you, arms behind you for assistance 
- Raise your legs and shift your chest forward
- Extend back out to starting position
- Make sure your core is engaged throughout the movement

V-Sits

- Lie on your back on the floor with your legs extended and your arms alongside your hips, palms down (Or, place your hands under your glutes or lower back if you need help stabilizing your core)
- Push your lower back into the floor (or your hands, if they’re under your lower back) to help engage your core
- Lift your legs 4 to 6 inches off the floor
- Squeeze your abs to keep your back from arching
- Keeping your legs straight, lift one leg higher, and then switch legs (Move in a up-and-down motion)

R/L equals 1 rep

W11/D3

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