Name: Playbook - Kristi O'Connell - Week 2 - Day 1
Uploaded: 2022-11-08T13:53:07.321Z
Duration: 15 min
Description: Week 2 - Day 1

Part A: Tabata  (:20 ON/:10 OFF) 
8 Rounds of: 
:20 sec Butterfly sit ups 
:10 sec rest 
:20 sec Superman holds 
:10 sec rest 
:20 sec Hollow body hold
:10 sec rest 
No additional rest between rounds 

Part  B: 
2 Rounds of: 
6 Plank Walk Outs  of 6 step outs and 6 steps back
Superset with
10 Bird Dogs per side 
**Start in an extended Plank position.. Walk your hand out 6 steps (3 steps each hand) Then walk  6 steps back in. That is 1 effort. Do 5. Then rest.

Part A: Tabata  (:20 ON/:10 OFF) 
8 Rounds of: 
:20 sec Butterfly sit ups 
:10 sec rest 
:20 sec Superman holds 
:10 sec rest 
:20 sec Hollow body hold
:10 sec rest 

No additional rest between rounds

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman pulse

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

Hollow body hold

Tabata sit up, Superman , Hollow Hold

Part  B: 
2 Rounds of: 
6 Plank Walk Outs  of 6 step outs and 6 steps back
Superset with
10 Bird Dogs per side 
**Start in an extended Plank position.. Walk your hand out 6 steps (3 steps each hand) Then walk  6 steps back in. That is 1 effort. Do 5. Then rest.

- Start in a high plank position keeping your core engaged 
- Walk your hands forward with out letting your glutes dip down 
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

Plank walk out (6 steps each arm)

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Week 2 - Day 1

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