Name: Playbook - Stephanie Ozinga - Day 11 - Core
Uploaded: 2024-02-19T17:07:05.876Z
Duration: 10 min
Description: Day 11 - Core

Jennifer

Perform 20 reps of each movement in order.

Continue to repeat until you reach a time cap of 4 minutes.

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

- there are multiple variations shown in the video, do what works best for you

Russian twists

Bicycle Crunch

Flutter Kicks

- make sure the hip rocking stays in the hips and you aren’t alternating your entire body side to side. Use the core to control the movement

Hip Rocking Plank

4 Min AMRAP

Perform the exercises in order for the given reps. Repeat until you’ve reached 3 minute time cap.

Knee to Elbow Crunch

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps
- Modify by slowing down, single leg tapping out, or from knees

Plank jacks

Side Ankle Touches

3 Min AMRAP

Perform the given movements in order for the given reps and repeat for 2 minutes.

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Scissor Kicks

2 Min AMRAP

Day 11 - Core

I now have a resentment for mountain climbers 🥵🤣

Sarah

Day 1 Shoulders/Biceps/Core

Day 2 Biceps/Triceps/Core

Made it through all today. Mental is more on point ❤👍

Day 3 Biceps/Shoulders/Triceps/Core

Day 4 Biceps/Triceps/ Core

Day 5 - Shoulders/Core

Day 6 Core/Shoulders/Triceps

Day 7 Shoulders/Biceps/Core

Day 8 - Biceps/Triceps/Shoulders

Day 9 - Core

Day 10 - Shoulders / Biceps / Triceps / Core

Day 12 - Core

Day 13 - Biceps / Triceps

Day 14 - Core

Day 15 - Core

Day 16 - Core

Day 17 - Core

Day 18 - Core

Day 19 - Core

Day 20 - Core

Day 21 - Core

Day 22 - Core

Day 23 - Core

Day 24 - Core

Day 25

Day 26

Day 11 - Core

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