Name: Playbook - McKenzie Flinchum - Week 3 Day 7 core
Uploaded: 2021-08-16T14:17:38.609Z
Duration: 10 min
Description: Week 3 Day 7 core

You start and finish the workout with a 200m sandbag carry (unbroken is the goal). Focus on a steady pace and good quality on the movements in between.

-scoop hands underneath sandbag (or med ball)
-flat back and knees bent
-bring bag to top of thighs then stand tall with sandbag at chest 
-walk with bag in bearhug position

Sandbag carry

-lay on back
-hands hold supportive object overhead or are placed under hips
-squeeze glutes
-lift legs up to ceiling and lower controlled

Laying leg raises

-Maintain hollow body position 
-Stack feet
-Support body on elbow/forearm
-Other hand can be placed on hip, in air, or on floor in front of body for extra support/balance

Side plank

For quality

Week 3 Day 7 core

So I first looked at this and was like this is gonna be a breeze! Boy, was I wrong…..I couldn’t even make it through and entire set without taking mini breaks 🙈

Melissa

Collin

Erik Örn

Week 1 Day 1 core

The planks kill my shoulders cause they are weak 😫 any recommendations for helping with shoulder pain during planks? It’s not injury pain. It’s muscle weakness pain

L-sit is a struggle; I had to do it in short bursts. I did it on my parallettes due to the lack of a box so folding the legs is semi-hard😉

The plank is one of my favorites, a three-minute stand gets me warm but I can plank for more time.

Week 1 Day 2 core

Week 1 Day 3 core

A clean and neat 10-minute core blast!

Here is something to forward to the developers - during the 1:00 minute, hollow rock with the clock engaged upper right corner. When tapped, the clock pops up big on the screen with three buttons (-10s / stop / +10 a), and it is unfortunate that the stop button isn't a pause button, especially during time caped accumulating hold. When you tap ‘stop,’ the clock vanishes, and time is reset to 1:00. Which, on the other hand may be a good thing because the will be alot of holding…

Week 1 Day 4 core

Week 1 Day 5 core

I love that you have these core workouts! Thank you!

I am starting to learn and get a better understanding of how the app works! Great that it is possible to scale and add time if wanted/needed.

Week 1 Day 6 core

This session was gruesome! Perfect burner. I think that V-UPs in core training are equivalent to Thrusters when using a barbell—looking forward to do this next time to note my progression!

Week 1 Day 7 core

If I could get my hollow rock technique down, it would be super. I find it hard to know if I do it right, like an almost fully stretched-out core hold.

Week 2 Day 1 core

Week 2 Day 2 core

Week 2 Day 3 core

Good and varied. I am getting more and more put off by the playbook app. It would be more helpful to start the session, and the app runs its course, or just automatically checked the runs I made. Also, the instructional clips are way too short. Yes, I confess that I had high hopes that the training session would be in actual real run time. Maybe naive of me, but I could not know until I had tried the app. Again, I doubt the application and not you, McKenzie as an inspirational and motivating trainer. To sum it up, the app is too impersonal, too shallow, and too repetitive, which gives a lazy impression. I understand that is hard to capitalize on doing this elsewhere or in another way that has even higher productions cost and take more time to do. I have used both LesMills and Verv, which both work very well and have two different approaches. Anyways, I just wanted to share my view once, and now I do not have to think that I should write stuff after every session. I have so far only done the core program yet, and I will make sure to do the handstand and mobilizing program before my first month ends. Right now, I am on the fence about continuing to pay Playbook, but we will see!

Week 2 Day 4 core

This session concept would be more fun and giving if the Playbook app had a working Tabata clock/counter that ran by itself. Now, most of the time is spent on administrating the time with start and stop and whatnot, like keeping track of which run made instead of training. So to be clear, this is a critic directed to Playbook and not to the exercise.

Week 3 Day 7 core

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