Name: Playbook - Kristi O'Connell - Week 5 - Day 2
Uploaded: 2022-11-08T13:53:07.377Z
Duration: 15 min
Description: Week 5 - Day 2

Part A: 
With a 6 min running clock:
Hold a plank (On your hands or forearms)
**Every time you break do 10 Bird Dogs Per SIde 

Part B:
2 Rounds 
20 Straight Arm Ceiling Reach with Legs extended Long 
40 Russian Twists 
*add weight (DB, plate or KB if you have one)
*rest as needed between rounds

Part A: 
With a 6 min running clock:
Hold a plank (On your hands or forearms)
**Every time you break do 10 Bird Dogs Per SIde

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Front plank hold

- 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

Bird dog

Plank + bird dog

Starting on your back with your arms straight and pointed at the ceiling. Crunch up reaching your hands directly up at the ceiling.

Ceiling crunch

- 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

Week 5 - Day 2

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