Name: Playbook - Liz Connors - HOME PROGRAM WEEK 1: CORE
Uploaded: 2023-10-09T19:07:14.690Z
Duration: 30 min
Description: HOME PROGRAM WEEK 1: CORE

• Start in a half kneeling position, arms extended & fingers laced together. Hands should be down towards hip of kneeling leg.
• In a quick sweeping motion, keeping your arms extended, bring your hands up across your body in a straight line, using your core to stop the momentum once you’re about to rotate - basically, once your hands are in line with the rest of your body, stop.
• Slowly come back down to the starting position. We’re worried about the way up here, the way back down doesn’t matter too much.
• 8-12 reps each side.

Bodyweight Half Kneeling Chops

• Set yourself up in a “bear” position - wrists/elbows/shoulders stacked, knees hovering a few inches off the ground @ a 90 degree angle, back flat, hands/knees/feet about shoulder width apart.
• Keeping your core engaged, bring one hand across your body to touch the opposite shoulder. Set that hand down & do the same with the other side, alternating each rep.
• The goal is to stay as stable as possible, not letting your hips sway/lift or your torso rotate too much.
• 10-12 reps each side.

Bear Position Shoulder Taps

SUPERSET 1

• Lay with your back flat on the floor, legs straight, & arms extended straight in the air, perpendicular to the floor.
• Reach your arms up towards the ceiling & simultaneously sit up tall, keeping your arms perpendicular to the floor the entire time. Your ears should be between your arms at the top of the movement.
• Slowly roll back down vertebrae by vertebrae, again keeping your arms straight up.
• 8-12 reps

Bodyweight Straight Leg Sit Ups

• Lay with your back flat on the ground, knees vent, feet on the floor, arms extended out next to your torso, palms face down.
• Lift your shoulders up off the ground slightly & reach with one hand down towards your heel, and then do the same on the other side, alternating sides each rep.
• 12-15 reps each side.

Supine Heel Taps

SUPERSET 2

• Sit on the floor with your legs straight in front of you. Sit tall but lean back slightly, placing your hands slightly out in front of you with your fingertips on the ground - this will help support you during this movement.
• With your feet flexed, use your lower abdominals to lift your legs up into the air creating an arc, touching down to the ground, and then bring back to where they started.
• One rep = over & back.
• 8-10 reps.
* You can place an object on the ground to lift your legs over if it helps. You can also modify by lifting one leg at a time.

L-Sit Leg Lifts

• Lay with your back flat on the floor, legs straight up in the air.
• Focus on keeping your lower back pressed down to the ground.
• Slowly lower your legs down to the ground, keeping them straight.
• Think a 4-5 second count on the way down.
• Lift legs back up to starting position. The way down is more important than the way up, so if you have to bring one leg up at a time or bend your knees to bring your legs back up, that’s okay!
• 8-12 reps.

* Modify by dropping one leg at a time.
* If you’re having a tough time keeping your lower back pressed to the floor at a certain point, bring your legs back up - don’t worry about getting them all the way to the ground!

Slow Eccentric Leg Drops

SUPERSET 3

HOME PROGRAM WEEK 1: CORE

Teresa

I really enjoyed today! It was the change up I was looking for. I’m excited for arms tomorrow!

SHANNA

liz those DRACULAS R U KIDDING. leave it to you to kick my ass all the way from Virginia. i think my soul left my body tysm <3

Jamie

HOME PROGRAM WEEK 1: LOWER BODY

Like most of Liz’s workouts, it started off “easy” and quickly became a physical challenge. Great upper body movements!!

Day 2 of the “Home workout program” and muscles I didn’t know I had are sore! I love it!

Jelena

Arms are my favorite and I feel like this hit all angles. 🎉

Angie

HOME PROGRAM WEEK 1: UPPER BODY

Nice variety moves! The timer worked very well for this time based cardio workout.

Sarah

HOME PROGRAM WEEK 1: FULL BODY/HIIT

HOME PROGRAM WEEK 2: Lower Body

HOME PROGRAM WEEK 2: Upper Body

Lots of planks. For a min, I wondered if Melissa designed this workout 😂

HOME PROGRAM WEEK 2: CORE

HOME PROGRAM WEEK 2: Conditioning Circuit/Full Body HIIT

WEEK 3: Lower Body

WEEK 3: Upper Body

Might have to delete this app after that one. It hurt my soul and core but also I’ll probably wake up with at least 24 abs now 😌😌😌😌😌😌😌😌😌😌

HOME PROGRAM WEEK 1: CORE

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