Name: Playbook - Mary Therese Kubek - W3 D2
Uploaded: 2022-10-05T18:54:58.912Z
Duration: 36 min
Description: W3 D2

hitting the longer work periods again today with the focus on upper body and core. pace yourself through these work sets taking a deep breathe on the rest periods. preform all 4 exercises in the set 1x rest for 1 min/60 seconds after each round and repeat 3x! this one is a quick burner!

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

seal jacks

-lying in a neutral position preform a sit up while bringing your opposite knee and elbow together
-hold at the top for a moment and then return to the starting position
-alternate sides while engaging the core throughout this movement

runners sit up

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

set 1

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- From a side plank with top arm extended
- Lift one arm and rotate the body to one side 
-Hold side plank position while engaging the core
-Return to starting plank position
-Alternate sides

Side plank lift offs (core/shoulders)

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

W3 D2

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