Name: Playbook - Kristi O'Connell - Week 4 - Day 2
Uploaded: 2022-11-08T13:53:07.358Z
Duration: 15 min
Description: Week 4 - Day 2

Part A: 
3 Rounds: 
20 Side Crunch Right Side 
10 Plank with Rotation Right Side 
20 Side Crunch left SIde 
10 Plank with Rotation Left SIde 
*rest as needed between rounds


Part B: 
2 Rounds 
10 TGU Sit Ups Per Arm 
10 L-Seated Leg Lift Pulses 
**Sit in an L position Lift your legs up and lower back to tap heels on the floor.  
*rest as needed between rounds

Part A: 
3 Rounds: 
20 Side Crunch Right Side 
10 Plank with Rotation Right Side 
20 Side Crunch left SIde 
10 Plank with Rotation Left SIde 
*rest as needed between rounds

- start with on leg on top of the other lying to one side. 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Side Crunch

Starting in a side plank with your elbow on the ground. Reach to the ceiling with your opposite arm then underneath your body.

Side plank with rotation

Side crunch + plank with rotation

2 Rounds 
10 TGU Sit Ups Per Arm 
10 L-Seated Leg Lift Pulses 
**Sit in an L position Lift your legs up and lower back to tap heels on the floor.  
*rest as needed between rounds

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Sit up keeping your arm overhead with shoulder pushing up
- Lower back down to starting position 
- Complete desired reps then repeat on the opposite side

turkish sit-up

- Place your arms extended close to your body 
- Raise your legs until you reach 90 degrees
- Come back down with out touching the floor

Week 4 - Day 2

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