Name: Playbook - Taylor FIT - W1/D3 Control Circuit
Uploaded: 2022-06-09T22:14:09.122Z
Duration: 20 min
Description: W1/D3 Control Circuit

Day 3 🎉🥳 You may be sore but this isn’t time to quit. You’re capable. Why not send this to a friend to do it with you. The more the merrier 💕

Time to focus on using your control to improve your posture and technical execution. Do your best to not use momentum during the slides but focus on keeping your plank very still and strong.

Both movements = 1 rep
- Using a slider or other slippery object start in a low plank position (elbows down) 
- Draw knees into towards your chest, keeping your shoulders in place and your torso engaged
- Return back out to plank and finish by drawing your hips up towards the ceiling keeping your legs straight.
- Finish back in plank. 
- This is 1 rep

Plank Sliders

Right & Left Beat = 1
- In a pike position try to maintain a straight back with chin lifted. 
- Beat your legs into 5th position alternating between left and right leg in front.

Pike Beats

1 Rep = 1 Crunch on the Left or Right
- Starting in pike alternate lifting your torso, arm , and opposite leg up as if doing a V-Up.
- Reach your arm toward the opposite leg and then lower back down to pike. 
- It’s important to keep your legs and shoulders off the ground for the exercise.

Alternating Scissor Crunch

- Stack feet on top of each other or side by side
- Elbow should be on the ground and placed right underneath your shoulder
- Maintain a diagonal line with you body. Ensuring that your hips do not drop toward the floor.

Side Plank Hold

Each Dip = 1 Rep

- Start in a low plank position (elbows on the ground)
-  Rotate your hips down toward the ground. Reaching right hip down to the right, back through plank and following with reaching left hip down toward the ground
- Keep your back flat and your core engaged. Don’t sink into your lower back or relax your shoulders.

W1/D3 Control Circuit

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