Name: Playbook - Sadielee Thomas - Week 4: Intensity Day 1
Uploaded: 2024-05-16T17:40:21.317Z
Duration: 15 min
Description: Week 4: Intensity Day 1

Week 4: Intensity Overview

Week 4 marks the pinnacle of intensity in your core workout program. The focus shifts towards pushing your limits and challenging your core muscles with increased difficulty and variation in exercises.

Here's an overview of how the intensity ramps up during Week 4:

- **Day 1 & Day 2**: You'll perform 5 sets of 10 reps with increased difficulty for each of the 5 core movements. This may involve adding weights, using an unstable surface, or incorporating advanced variations of the exercises. By increasing the difficulty, you stimulate greater muscle engagement and promote further strength gains.

- **Day 3**: The intensity escalates as you perform 5 sets of 12 reps with increased difficulty for each of the 5 core movements. This higher rep range challenges both your endurance and strength, pushing your muscles to adapt and grow.

- **Day 4**: You'll tackle 5 sets of 15 reps with increased difficulty for each of the 5 core movements. This high-rep scheme coupled with heightened difficulty levels provides a unique challenge to your core muscles, fostering endurance and resilience.

- **Day 5**: The week culminates with a challenge circuit designed to push your limits and test your core strength and endurance. You'll perform 5 sets of 20 reps.

In addition to the structured workout plan, incorporating resistance through tools like bands, dumbbells, or unstable surfaces can further enhance the intensity of your workouts. Adding weights or utilizing unstable surfaces forces your core muscles to stabilize and work harder, leading to greater gains in strength and stability.

By embracing the intensity of Week 4 and pushing your boundaries, you'll not only strengthen your core muscles but also unlock new levels of fitness and athleticism. Embrace the challenge, stay focused, and let your dedication drive your progress towards a stronger, more resilient core.

1. Lie on your back with a Pilates ball between your ankles.
2. Engage your core muscles.
3. Lift your legs straight up towards the ceiling, squeezing the ball.
4. Lower your legs towards the ground while maintaining core engagement.
5. Lift your legs back up to the starting position.
6. Bend your knees and bring them towards your chest, squeezing the ball.
7. Extend your legs back up towards the ceiling.
8. Repeat the sequence for desired reps.
9. Focus on controlled movements and core engagement throughout.

Pilates Ball Leg Raise to Knee Tuck

Performing Legs Extended Pilates Ball Around the Worlds involves the following steps:

1. Lie on your back with your legs extended straight up towards the ceiling.
2. Place a Pilates ball between your ankles, squeezing it gently to hold it in place.
3. Extend your arms out to your sides for stability, palms facing down.
4. Engage your core muscles to stabilize your spine and maintain contact with the mat.
5. With control, begin to move the Pilates ball in a circular motion, tracing a "circle" pattern with your legs.
6. Start by moving the Pilates ball away from you, then down towards one side, up towards the ceiling, and back to the starting position.
7. Reverse the direction of the circle, moving the ball in the opposite direction.
8. Focus on maintaining stability in your pelvis and keeping your core engaged throughout the movement.
9. Keep your movements controlled and avoid swinging or jerking motions.
10. Continue the circular motion for the desired number of repetitions or time.
11. Once completed, gently release the Pilates ball and lower your legs back down to the starting position.
12. Rest and repeat the exercise as needed for your workout routine.

Legs Extended Pilates Ball Around the Worlds

1. Place a resistance band around your legs, just above your knees.
2. Lie on your side with legs extended, stacking hips and shoulders.
3. Support your head with your bottom arm, and place your top hand on the floor in front of you for balance.
4. Engage your core muscles to stabilize your spine.
5. Lift your top leg up while keeping it straight, performing a leg abduction.
6. Once your leg is extended, bend your knee and bring it towards your chest, performing a knee drive.
7. Hold for a moment, then extend your leg back out.
8. Control the movement as you lower your leg back down.
9. Repeat for desired reps on one side.
10. Switch sides and repeat the exercise.
11. Focus on maintaining tension in the resistance band throughout the movement.
12. Keep your core engaged and avoid rolling your hips backward or forward.

Banded Legs Extended Abduction with Knee Drive

1. Lie on your back with a foam roller positioned horizontally under your hips.
2. Place your hands by your sides for support.
3. Lift your legs off the ground, keeping them straight.
4. Cross one leg over the other, then switch positions rapidly in a scissor-like motion.
5. Engage your core to stabilize your pelvis and spine.
6. Continue alternating scissor kicks for the desired number of repetitions or time.
7. Maintain controlled movements and avoid arching your lower back.
8. Rest briefly and repeat as needed for your workout routine.

Scissor Kicks on Foam Roller

1. Begin by sitting on the floor with your knees bent and feet flat on the ground.
2. Hold a dumbbell (DB) in each hand, resting them on the ground in front of your hips.
3. Lean back slightly, engaging your core muscles to maintain stability.
4. Lift your feet off the ground, bringing your knees towards your chest, assuming the hollow hold position.
5. Hold the hollow hold position, keeping your core engaged and your back straight.
6. While holding the hollow hold, lift the dumbbells between your legs, bringing them close to your body.
7. Next, extend your arms outwards, moving the dumbbells outside of your legs.
8. Pulse the dumbbells back and forth, moving them between your legs and outside your legs while maintaining the hollow hold position.
9. Focus on controlled movements and engaging your core throughout the exercise.
10. Continue pulsing the dumbbells back and forth for the desired number of repetitions or time.
11. Once completed, lower your feet back to the ground and rest before repeating the exercise.

Week 4: Intensity Day 1

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