Name: Playbook - Kristi O'Connell - Week 5 - Day 1
Uploaded: 2022-11-08T13:53:07.367Z
Duration: 15 min
Description: Week 5 - Day 1

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


PART B: 
3 Rounds: 
30 Heel Reaches lying on back
20 Superman Pulses 
*rest as needed between

4 Rounds:
10 Sec hollow hold
10 V-Ups
10 Tuck crunches
10 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

3 Rounds: 
30 Heel reaches lying on your back 
20 Superman pulses 
*Rest as needed between rounds

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- 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

Week 5 - Day 1

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