Name: Playbook - Kristi O'Connell - Week 6 - Day 3
Uploaded: 2022-11-08T13:53:07.396Z
Duration: 15 min
Description: Week 6 - Day 3

Every Min on the Min for 12 Min (45 sec of Work/15 sec of Rest) for 3 Rounds: 
Min 1: Leg Raise 
Min 2: Superman Pulse 
Min 3: Russian Twist 
Min 4: plank knee to elbow 

Part B: 
3 Rounds: 
10-12 Low to high Plank transitions 
10 Alt Bird Dogs 
**rest as needed between Rounds

Every Min on the Min for 12 Min (45 sec of Work/15 sec of Rest) for 3 Rounds: 
Min 1: Leg Raise 
Min 2: Superman Pulse 
Min 3: Russian Twist 
Min 4: plank knee to elbow

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- 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

- 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

- 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

3 Rounds: 
10-12 Low to high Plank transitions 
10 Alt Bird Dogs 
**rest as needed between Rounds

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos (Low to high plank)

- 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

Week 6 - Day 3

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