Name: Playbook - Liz Connors - W2 D5 - SPRINT TRAINING/CORE 🥳
Uploaded: 2024-03-12T00:51:18.626Z
Duration: 45 min
Description: W2 D5 - SPRINT TRAINING/CORE 🥳

Adding a fun lil core circuit after your sprints because WHY NOT 🥰🥰🥰

* Shoot for one more round than last week!
Go AS HARD AS YOU CAN for 15ish seconds, then rest for 2 mins.
Shoot for anywhere from 5-8 rounds. I think I maybe did 10 this day. Whatever you’re feeling honestly lol.

SPRINTS

Go through each movement & then start back at the top for a total of 3 rounds!

• Low plank position with feet on slider discs.
• Keeping your forearms on the ground, drive your elbows back & pull your body forward, maintaining neutral spine & engaged core.
• After pulling forward, drive your elbows forward to push your body back.
• 10-15 reps

Slider Disc Body Saw

• Hanging from pull up bar, sort of round lower back & tuck butt to engage core.
• Using your core - not momentum - lift legs to bring your toes up to the bar.
• Control on the way down.
• 5-8 reps

* Modify with kipping toes to bar, hanging leg lifts, hanging knee tucks, or reverse crunches.

Strict Toes To Bar

Start in a high plank position.
SLOWLY slide one knee in towards opposite elbow, slightly rotating torso as you do so.
Slide foot back out & then repeat on opposite side, alternating sides each rep.
REPS: 10-12 each side

* Modify by not sliding, just stepping in.
* TAKE THIS SLOW. We want to focus on your core here & not turn this into a cardio move. Make sure to always go back to high plank before bringing other knee in.

Sliding Crossover Mountain Climbers

• Hold plate (or db or kb) at your side in one hand.
• Keep shoulders back, chest tall, & core engaged as you slowly walk heel to toe.
• Switch hands after you complete all steps on one side.

REPS: 20 steps each side

Farmer Carry

• Lay flat on back, legs extended, holding ball at chest.
• Sit up tall & simultaneously press ball up overhead, so that ears are between arms at the top.
• Slam the ball to one side of your body, then the other.
• Control on the way down.
• 6-10 reps

* Modify by leaving out slams &/or using a different type of weight

Slam Ball Otis Press + Russian Twist Slam

CORE CIRCUIT

W2 D5 - SPRINT TRAINING/CORE 🥳

Ciera

W1 D1 - KNEE DOMINANT (SQUAT)

W1 D2 - UPPER PUSH

W1 D3 - HINGE (DEADLIFT + HIP THRUST)

W1 D4 - UPPER PULL

W1 D5 - SPRINT TRAINING 🫡

W2 D1 - KNEE DOMINANT LOWER (SQUAT)

W2 D2 - UPPER PUSH

W2 D3 - LOWER HINGE

W2 D4 - UPPER PULL

W3 D1 - LOWER BODY KNEE DOMINANT

☠️ Feeling exhausted and proud after this one

W2 D5 - SPRINT TRAINING/CORE 🥳

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