Name: Playbook - Liz Connors - HOME PROGRAM WEEK 2: CORE
Uploaded: 2023-10-09T19:07:14.710Z
Duration: 30 min
Description: HOME PROGRAM WEEK 2: CORE

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

Sarah

• Feel free to do either a high or low plank for these - I personally prefer low 😊
• Bring your knee up to the side, almost as if you’re trying to touch it to your elbow.
• Really focus on the muscle contraction you feel in your side during this movement.
• Repeat, alternating sides each rep.
• 8-12 reps each side.

Plank Side Crunches

• Lay with back flat on ground, legs straight & arms extended behind your head.
• Simultaneously lift one leg & your upper body, trying to meet in the middle, aiming to touch your fingers to your toes.
• Drop back down & do the same with the other leg, alternating legs each rep.
• 8-10 reps each side.

* Modify by doing knee-to-elbow OR keeping torso on ground.

Single Leg V-Ups

SUPERSET 1

Side Plank Reach-Ups + Reverse Plank Marched

• Set yourself up in a side plank - elbow stacked below shoulder, legs straight OR knees bent (the latter will give you more support).
• Keep hips up off ground for the duration of the movement.
• Take “outside” arm & reach up into the air & then down through the “hole” between your torso & the ground.
• 8-12 reps each side.

* Modify with side plank dips or a side plank hold!

Side Plank Reach-Ups

• Using a bench/couch/etc, set yourself up like you would for tricep dips - palms down, fingers facing forward.
• Keep hips up in extension, feet flexed, as you pull one knee in towards you, set back down, & repeat on other side, alternating sides each rep.
• 8-12 reps each side.

* Modify by keeping knees bent & lifting knee towards you - I show this after I demonstrate the first way!

Reverse Plank Marches

SUPERSET 2

• Get into a low plank position.
• Keeping your forearms on the floor, drive your elbows back to pull your body forward, allowing your toes to slide on the ground.
• Drive your elbows forward to push your body back to your starting position.
• 6-12 reps.

* These are DECEPTIVELY tough. You’ll feel like you’re not moving at all (& it doesn’t look like it in the video!) but I promise it’s doing the job. If these are too spicy, modify with low plank reach outs.

Body Saws

• Sit in a chair or on some sort of elevated surface. The less cushy, the better (the couch I used in this video was not ideal, for example).
• Sitting tall (I’m leaning back a bit too much in this video!), extend your legs in front of you & hold, shooting for 30 seconds.
• Focus on keeping your core engaged to help you float your legs.
• The more “leg” you have floating, the more challenging the movement will be.
• Modify by sitting on floor & lifting legs.

L-Sit Hold

SUPERSET 3

HOME PROGRAM WEEK 2: 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

HOME PROGRAM WEEK 1: CORE

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

HOME PROGRAM WEEK 1: FULL BODY/HIIT

HOME PROGRAM WEEK 2: Lower Body

HOME PROGRAM WEEK 2: Upper Body

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 2: CORE

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