Name: Playbook - Liz Connors - WEEK 3: Core/Abs
Uploaded: 2023-10-09T19:07:14.730Z
Duration: 30 min
Description: WEEK 3: Core/Abs

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 😌😌😌😌😌😌😌😌😌😌

Caitlin

High Plank -> Side Crunch + Slow Eccentric Leg Drops

Start in a high plank position.
Rotate to one side, simultaneously bringing knee & elbow together.
Drop back down to position, then repeat on other direction.
REPS: 8-10 each way

* Modify by just bringing knee up towards elbow, not rotating/bringing elbow down.

High Plank -> Side Crunch

Lay flat on back, lower back pressed to ground, legs straight up in air.
Keeping legs straight, slowly drop legs towards ground - think 5-8 seconds to get to the bottom.
Keep lower back pressed to ground - if it pops up, don’t drop legs any further.
REPS: 10-12

* Modify by dropping one leg at a time.
* On the way up, you can bend knees or left one leg at a time if necessary - the emphasis is on the lowering phase here!

Slow Eccentric Leg Drops

SUPERSET 1

Sitting on ground, legs extended in front of you, engaging core to sit tall.
Keeping core tight, lift one leg up towards the ceiling as high as you can, trying not to use momentum to do so.
Alternate legs each rep.
REPS: 10-12 each side

* Be sure not to rest your hands on the ground - you want to use your core to support your posture!

L-Sit Alternating Leg Lifts

Sit on the floor, leaning back slightly, knees bent & feet off floor.
Lean back more as you extend legs out in front of you.
Bend knees & bring legs back in as you sit back up.
REPS: 10-15

* Modify by doing one leg at a time.
* Spice it up by keeping legs straight - I show this in the second half of the video!

Modified v-ups

SUPERSET 2

Sliding Crossover Mountain Climbers + Bear Sit Backs

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

Start in a “bear” position with knees bent at 90', wrists/elbows/shoulders stacked.
Slowly sit butt back towards your feet.
Push through your feet to spring yourself forward to the starting position, using your core to stop yourself from going to far forward.
REPS: 10-15

Bear Position Sit Backs

SUPERSET 3

WEEK 3: Core/Abs

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

YAY!!! Felt great. Super user friendly. ❤️

Angie

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. 🎉

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.

WEEK 3: Core/Abs

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