Name: Playbook - Peter Lee Thomas - W2/D5 Core circuit
Uploaded: 2021-02-24T22:39:56.074Z
Duration: 45 min
Description: W2/D5 Core circuit

This is the end of week 2.  I hope you are getting in the rhythm of the program now!  Please let me know how you do! Tag me on IG @peterleethomas

Start with an easier weight for the first round. After that, if you can do more weight you should challenge your self, but find your groove first. 

Advanced:
- 5 rounds 
- 20 reps
- 60 seconds or less rest time between exercises and rounds 

Beginner/intermediate: 
- 2-3 rounds 
- 10 reps
- 90 seconds or less rest time between exercises and rounds

- Start with arms extended and shins on the foam roller
- Bring your knees towards your just pulling the foam roller 
- As your knees come closer to your chest round your back and bring your head down
- Extend your legs as you return to starting position

Knee Tucks On Foam Roller

- Hold plank position with your elbows on the foam roller
- Push your elbows forward and backward 
- Let the foam roller roll beneath you
- Keep your back straight and your core engaged

Plank Rollout Foam Roller

- Sit on the ground and place your hands beside you
- Bring your legs off the ground and extend them
- Brings your knees to your chest and extend on the opposite side of the foam roller

Kick Outs

- Hold a low plank position, keep a wide stance 
- Roll foam roller forward and back with one arm
- Keep opposite arm on the floor
- Keep your core engaged
- Repeat on other side

Plank + Rollout

(10 each side) 
- Hold plank position with legs on roller 
- Keep core engaged 
- Touch the floor with your foot, keeping your leg extended
- Keep opposite leg on the roller

Roller Plank + Leg Taps

- Start by laying on the floor
- Keeping your legs extended bring them of the floor with foam roller between legs
- Bring your arms and shoulders of the floor and hold
- Focus on deep breathing and keeping your core engaged

Turtle Iso Hold 🐢

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