Name: Playbook - Kristi O'Connell - Week 3 - Day 1
Uploaded: 2022-11-08T13:53:07.336Z
Duration: 15 min
Description: Week 3 - Day 1

Part A: 
4 Rounds 
10 Sec Hollow Hold
8 V-Ups
8 Tuck Crunch 
8  Hollow Rocks 
Rest :30 - 60 Sec Between Efforts 


PART B: 
2 Rounds: 
20 Russian Twists 
:30 sec of Plank Hops (Start in Plank position, hop Feet out wide and then hop feet back in) 
*rest as needed between

4 Rounds:
10 Sec hollow hold
8 V-Ups
8 Tuck crunches
8 Hollow rocks 
Rest :30 - :60 sec between efforts

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

Hollow body hold

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Starting in a hollow hold position, bring your knees to your chest as you sit up wrapping your arms around your legs in the crunch position. Lower down extending leg and arms. Repeat.

Tuck Crunch

- 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 body rocks

Hollow hold - V up - tuck crunch - hollow rock

2 Rounds: 
20 Russian Twists 
:30 sec of Plank Hops (Start in Plank position, hop Feet out wide and then hop feet back in) 
*rest as needed between

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- starting in a plank position
- jump feet out then back together
- maintain the plank the entire time

Week 3 - Day 1

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