Name: Playbook - Kristi O'Connell - Week 4 - Day 3
Uploaded: 2022-11-08T13:53:07.363Z
Duration: 15 min
Description: Week 4 - Day 3

Every Min on the Min for 12 Min (40 sec of Work/20 sec of Rest) for 3 Rounds: 
Min 1: Flutter kick Leg Raises to 45 degrees and back down
Min 2: Superman Pulse 
Min 3: Single Leg Alt V-Ups
Min 4: Plank knee to
Elbow 


Part B: 
2 Rounds: 
10 Steps Bear Crawl Forwards in Quadruped 
10 Steps Bear Crawl Backwards in Quadruped 
:20 Sec Quadruped Hold in Place 
**rest as needed between Rounds

Every Min on the Min for 12 Min (40 sec of Work/20 sec of Rest) for 3 Rounds: 
Min 1: Flutter kick Leg Raises to 45 degrees and back down
Min 2: Superman Pulse 
Min 3: Single Leg Alt V-Ups
Min 4: Plank knee to
Elbow

Lying on your back, preform a leg lower while also completing flutter kicks on both the way down and the way up.

Flutter kick leg lower

- 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

- Lay with your arms and leg extended
- Raise one leg, at the same time raising your upper body
- Reach the opposite hand for your toes
- Complete desired reps then repeat on the opposite side

Single leg v-up

- From a  plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

plank knee to elbows

Abs and glutes

2 Rounds: 
10 Steps Bear Crawl Forwards in Quadruped 
10 Steps Bear Crawl Backwards in Quadruped 
:20 Sec Quadruped Hold in Place 
**rest as needed between Rounds

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- then reverse and bear crawl backwards 
- Keep a neutral spine

Bear crawl Forward/ Backward

- on your hands and feet keeping your knees 1” off the ground keeping your core engaged.

Week 4 - Day 3

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