Name: Playbook - Sarah Herse - 4/27 - Core & Cardio WOD
Uploaded: 2024-04-23T22:35:50.554Z
Duration: 30 min
Description: 4/27 - Core & Cardio WOD

A. Warm-up x 2 Sets
A1. Mountain climbers x 20 reps
A2. Deadbug x 10 reps
A3. Birddog x 5 reps/side
A4. Child’s pose hold x 10 seconds

B. 5 Rounds for time
B1. Russian kettlebell (or dumbbell) swings x 30 reps
B2. Sit-ups x 30 reps
B3. Mountain climbers (heel to hand) x 30 reps
*Use a moderate weight for kb/db. Women try for 15-35#, men try for 20-53#

C. Optional additional abs x 5 Sets:
- Plank punch to push back x 45 sec
*15 seconds rest
- Dumbbell pass under legs crunch x 45 sec
*15 seconds rest

A. Warm-up x 2 Sets
A1. Mountain climbers x 20 reps
A2. Deadbug x 10 reps
A3. Birddog x 5 reps/side
A4. Child’s pose hold x 10 seconds

- 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 with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach.

Deadbug

*10 reps total - 5/side*

- Start on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

Alternating bird dog

- 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 2

B. 5 Rounds for time
B1. Russian kettlebell (or dumbbell) swings x 30 reps
B2. Sit-ups x 30 reps
B3. Mountain climbers (heel to hand) x 30 reps
*Use a moderate weight for kb/db. Women try for 15-35#, men try for 20-53#

- 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 (or dumbbell) swings

- Lie down on your back.
- Bend your legs and place feet firmly on the ground to stabilize your lower body.
- Using your arms, touch the ground above you and then swing them forward to assist you on getting your upper body off the ground and then touch the floor by your feet and lower back down to complete one rep.

Sit-ups

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the foot is approximately next to your hand. 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 next to your other hand. 
- Repeat in an alternating fashion.

Mountain climbers (heel to hand)

Circuit 1

5 rounds
- Plank punch to push back x 45 sec
*15 seconds rest
- Dumbbell pass under legs crunch x 45 sec
*15 seconds rest

- Start in a high plank position on your hands and body in a line
- In a quick motion punch in front with one arm and then the other and then push through your hands and bend the knees into a crouch position with arms extended straight
- Return back to plank position and repeat for recommended amount of reps

Plank punch to push back

Rest

- Start with one dumbbell in your hand and leaning back so your upper back and legs are off the ground (in a hollow position)
- Dumbbell in your hand come up to a crunch position and pass the dumbbell under your legs to your other hand 
- Lean back into the hollow position and then repeat movement and pass it back to the starting hand
- Continue in this motion for recommended amount of reps

Dumbbell pass under legs crunch

4/27 - Core & Cardio WOD

4/29 - Monday Leg WOD

4/30 - Tuesday Upper Body WOD

5/1 - Wednesday Booty WOD

5/2 - Thursday Arm WOD

4/28 - Friday Full Body WOD

5/4 - Core & Cardio WOD

5/5 - Sunday follow-along stretch: Learn King Pigeon Pose

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

4/28 - 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 🏋️‍♀️ 😊

4/27 - Core & Cardio WOD

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