Name: Playbook - Sarah Herse - 2/24 - Core & Cardio WOD
Uploaded: 2024-04-23T22:35:48.952Z
Duration: 30 min
Description: 2/24 - Core & Cardio WOD

A. Warm Up x 2 Sets
A1. No push-up burpee x 10 reps
A2. Plank foot taps x 10 reps (5/side)
A3. Windshield wipers x 10 reps
A4. Cobra pose hold x 10 seconds
A5. Child's pose hold x 10 seconds

B. 12-10-8-6-4 reps of
B1. Russian Kettlebell (or dumbbell) swing
B2. ½ Turkish get-up (right arm)
B3. Russian Kettlebell (or dumbbell) swing (again!)
B4. ½ Turkish get-up (left arm)
*Option to use a kettlebell for both movements (you may need to go lighter on the get-up exercise). Try for moderate weight: Women try for 10-35#, men try for 20-53#
Adv. option: perform American kettlebell swings or use a heavier KB on swings (Women-53#, Men-70#)

C. Optional additional cardio (run/bike/row/etc)
1 x 5 min
1 x 4 min
1 x 3 min
1 x 4 min
1 x 5 min
*Rest 2 minutes between intervals

A. Warm Up x 2 Sets:
A1. No push-up burpee x 10 reps
A2. Plank foot taps x 10 reps (5/side)
A3. Windshield wipers x 10 reps
A4. Cobra pose hold x 10 seconds
A5. Child's pose hold x 10 seconds

- Place your hands on the floor on front of you
- Hop back with feet behind you (plank position)
- Hop forward and stand up and jump to complete movement

No Push Up Burpee

- Start in a push-up position. Shoulders directly over your hands
- Lift one foot to tap to the side about 12 inches from your stationary foot then return, alternating feet.

Plank foot taps

Lie on your back on the floor and raise your knees to 90 degrees. Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side. As you improve, bring your arms closer in to your body so they offer less stability. You can also straighten your legs to increase difficulty

Windshield wipers, alternating

- Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
- Anchor your pubic bone to the floor.
- Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side.
- Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor. 
- Hold for recommended time and slowly lower back down

Cobra pose hold

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Childs Pose Hold

Core & Cardio Warm Up 1

B. 12-10-8-6-4 reps of
B1. Russian Kettlebell (or dumbbell) swing
B2. ½ Turkish get-up (right arm)
B3. Russian Kettlebell (or dumbbell) swing (again!)
B4. ½ Turkish get-up (left arm)
*Option to use a kettlebell for both movements (you may need to go lighter on the get-up exercise). Try for moderate weight: Women try for 10-35#, men try for 20-53#
Adv. option: perform american kettlebell swings or use a heavier KB on swings (Women-53#, Men-70#)

- Stand with your feet as wide as your hips, then put a slight bend in your knees, maintain a flat back and engage your core muscles
- Using both hands, hold the kettlebell with an overhand grip
- Start with the kettlebell hanging between your thighs.
 - Your wrists should lightly touch your legs
- Lean forward slightly. Using your hips, swing the kettlebell up to eye level and then control the swing on the way back down and repeat.

Russian kettlebell swings

(Right arm)

- Using a DB or kettlebell lie faceup on floor and hold weight to your chest. 
- Bend one leg and place that foot flat on the floor. Keep your other leg straight
- With the same hand on the side of bent leg, press the weight straight above your left shoulder. Keep your arm locked out. 
- Place other arm out to your side so that it forms a 45-degree angle with your body, palm down. (starting position)
- Push off your bent leg foot; punch upward with the weight, and forcefully press your elbow into the floor so that your torso rises up and your weight shifts onto your right forearm. Your right leg should remain straight. Keep your eyes on the weight the entire time
- Without allowing your forearm or hand to leave the floor, rotate your right hand so that your fingertips are pointing at 45-degree angle away from your body. Then press away from the floor with your right hand as you lift your forearm and lockout your elbow. Pause. Reverse to starting position to complete rep.

One half turkish get up

(Left arm) 

- Using a DB or kettlebell lie faceup on floor and hold weight to your chest. 
- Bend one leg and place that foot flat on the floor. Keep your other leg straight
- With the same hand on the side of bent leg, press the weight straight above your left shoulder. Keep your arm locked out. 
- Place other arm out to your side so that it forms a 45-degree angle with your body, palm down. (starting position)
- Push off your bent leg foot; punch upward with the weight, and forcefully press your elbow into the floor so that your torso rises up and your weight shifts onto your right forearm. Your right leg should remain straight. Keep your eyes on the weight the entire time
- Without allowing your forearm or hand to leave the floor, rotate your right hand so that your fingertips are pointing at 45-degree angle away from your body. Then press away from the floor with your right hand as you lift your forearm and lockout your elbow. Pause. Reverse to starting position to complete rep.

Circuit 1

C. Optional additional cardio (run/bike/row/etc)
1 x 5 min
1 x 4 min
1 x 3 min
1 x 4 min
1 x 5 min
Rest 2 minutes between intervals

-With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull hands toward your chest. 
-Release your arms toward the base and bend your knees to glide back to starting position. 
*Think: legs, arms, arms, legs.

Optional cardio

2/24 - Core & Cardio WOD

4/22 - Monday Leg WOD

4/23 - Tuesday Upper Body WOD

4/24 - Wednesday Booty WOD

Misty Kale

4/25 - Thursday Arm WOD

Just what I needed to get back into a routine after healing from a broken pinky ❤️‍🩹

Danielle

4/26- Friday Full Body WOD

4/27 - Core & Cardio WOD

4/28 - Follow-along full body stretch

4/15- Monday Leg WOD

4/16 - Tuesday Upper Body WOD

4/17 - Wednesday Booty WOD

4/18- Thursday Arm WOD

4/19 - Friday Full Body WOD

4/20 - Core & Cardio WOD

4/21 - Sunday Recovery & Mobility WOD (upper body)

4/8 - Monday Leg WOD

4/9- Tuesday Upper Body WOD

4/10 - Wednesday Booty WOD

4/11- Thursday Arm WOD

4/12 - Friday Full Body WOD

4/13 - Core & Cardio WOD

4/14 Sunday follow-along stretch-my back flexibility routine

4/1 - Monday Leg WOD

Jennifer

4/2- Tuesday Upper Body WOD

4/3 - Wednesday Booty WOD

4/4 - Thursday Arm WOD

4/5 - Friday Full Body WOD

4/6 - Core & Cardio WOD

That was great. Thanks so much for these stretching videos, Sarah!

Kate

4/7 - Sunday follow along stretch (16 min full body)

Loved it! I was going to start the Flex Express, but this workout was to good to pass up!  Thank you 😊

3/25 - Monday Leg WOD

3/26 - Tuesday Upper Body WOD

3/27- Wednesday Glute WOD

3/28 - Thursday Arm WOD

3/29 - Friday Full Body WOD

3/30- Core & Cardio WOD

3/31- Sunday Recovery & Mobility WOD (Back & Shoulders)

That was a great way to start the week!  Thank you 😊

3/18 - Monday Leg WOD

Whew… that was tough! Great workout!! 🔥

3/19 - Tuesday Upper Body WOD

3/20 - Wednesday Glute WOD

3/21 - Thursday Arm WOD

3/22 - Friday Full Body WOD

That was great!  I’ll be repeating that one!

3/23 - Core & Cardio WOD

3/24 - Sunday follow-along stretch (hips and hamstrings)

The “Death By Complex” was brutal!  I’m going to feel that tomorrow!  Thanks for the workout 🏋️‍♀️ 😊

2/24 - Core & Cardio WOD

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