Name: Playbook - Sarah Herman - Core Focused AMRAP - Week 3
Uploaded: 2023-08-05T20:55:09.721Z
Duration: 15 min
Description: Core Focused AMRAP - Week 3

Complete as many rounds as possible of the exercises listed within 15 minutes.

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
- Move slow and controlled through the motion

Bicycle crunches - Slow

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Reps listed is per side - complete 15/side.

Elbow side plank crunches

- on your back, extend your legs out to hover the ground 
- tuck them into your chest as you lift your shoulders off the ground and reach your arms behind your legs. 
- extend arms and legs back out. 
- repeat for reps listed.

Knee In crunches

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward.
Engage your abdominal muscles, drawing your navel toward your spine. 
Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending.
Push your body back into a pike position with your head between your arms and your hips raised toward the air.
Lower back down into forearm plank.

Low plank to pike

Core Focused AMRAP - Week 3

Renee

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