Name: Playbook - Sarah Herse - 2/4 - Core & Cardio WOD
Uploaded: 2023-07-16T22:12:00.686Z
Duration: 30 min
Description: 2/4 - 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. 4 rounds - each movement is :40 on / :20 off
B1. Down ups
B2. Ankle touch crunches
B3. Mountain climbers
B4. Reverse crunches
B5. 180 jumping jacks (adv option: double unders)
B6. Plank shoulder taps + plank twist

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. 4 rounds - each movement is :40 on / :20 off
B1. Down ups
B2. Ankle touch crunches
B3. Mountain climbers
B4. Reverse crunches
B5. 180 jumping jacks (adv option: double unders)
B6. Plank shoulder taps + plank twist

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up

Down Ups

Rest

- Start by lying on your back
- Bring your legs up and bend at the knee so they make a 90 degree angle
- Using your arms crunch up and touch your ankles
- Lower back down to complete rep.

Ankle touch crunches

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

- Lay on your back, holding on to a stable surface, or heavy kettlebell behind your head.
- Press your knees straight toward the ceiling, lifting your hips off of the floor, and slowly lower your body back to the floor.

Reverse crunch

- Start by doing a jumping jack then jump 180 degrees the other way and do another jumping jack
- Complete for recommended amount of reps

180 Jumping Jacks

- Begin in a push up position
- Tap your shoulder with the opposite hand for 4 reps, alternating 
- Straighten the right arm and press it into the floor. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.￼

Plank Shoulder Taps + Plank Twist

Circuit 1

2/4 - 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

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 🏋️‍♀️ 😊

2/4 - Core & Cardio WOD

More workouts from Sarah Herse