Name: Playbook - Liz Connors - W4 D5 - SPRINTS + Little Baby Core Finisher
Uploaded: 2024-05-19T19:29:01.964Z
Duration: 30 min
Description: W4 D5 - SPRINTS + Little Baby Core Finisher

Just a tiny bit of core work after our sprints because why not 🙃

Go AS HARD AS YOU CAN for 15ish seconds, then rest for 2 mins.
Shoot for anywhere from 5-8 rounds.
THE REST IS IMPORTANT. Think about how you take longer periods of rest between heavy lifts to achieve maximum output; the same concept applies here.

SPRINTS

Hollow Hold Pullovers + SLOW Russian Twists

• Get into hollow hold position - laying on back, lower back pressed to ground. Legs are extended - the closer your legs are to the ground, the more challenging the movement will be.
• Holding weight behind your head to start, maintain hollow hold position & pull weight towards your legs.
• Modify by keeping knees bent.
• 8 reps

Hollow Hold KB Pullover

• Sit on ground with feet elevated, leaning back slightly, back flat/shoulders back/chest high. KB should be on one side of your body.
• Pick up kb and slowwwwwly move it over to the other side, lightly placing it on the ground. Then bring it back over!
• 8-10 reps each way.

* Modify by keeping feet on ground.

Russian Twists (SLOW!)

CORE SUPERSET

W4 D5 - SPRINTS + Little Baby Core Finisher

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

W2 D5 - SPRINT TRAINING/CORE 🥳

W3 D1 - LOWER BODY KNEE DOMINANT

☠️ Feeling exhausted and proud after this one

W4 D5 - SPRINTS + Little Baby Core Finisher

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