Name: Playbook - Taylor FIT - W2/D3 Power + Control
Uploaded: 2022-06-09T22:14:09.212Z
Duration: 20 min
Description: W2/D3 Power + Control

Yass queen! 👑 You’ve made it to day 10! 🙌🏼💪🏼 Here’s a power circuit just for you. To remind you how strong and capable you are. 🏆🥰 Give it all you’ve got!

Here we will challenge our lower core and postural control. These are powerful and hard movements so do you best to stay relaxed in your shoulders and maintain a good position.

- Place feet on elevated object (chair, yoga ball, etc.)
- Start in high plank (arms straight) and lift one leg to passé
- Maintain core engagement while slowly lowering hips and reaching passé leg toward the floor
- Lift hips back to starting neutral position
- Complete on both sides 

**Try to not resort to relaxing into low back. it’s important to only lower as low as your core can stay engaged.

Plank Passé Dip

- Lay on the floor with legs in table top 
- Goal is to maintain this position of your legs while slowly extending from the hips and lowering legs towards the floor
- Keep your core engaged to avoid arching through your lower back
- Only lower to the point your position can still be sustained

Table Top Drops

Each leg lift = 1 rep

Place feet on an elevated surface such as yoga blocks, chair, or bench
- With elbows on the ground and starting in proper plank position, alternate lifting your legs. 
- It’s important to not arch your back in this exercise and maintain core engagement through this movement.

Decline Plank w/ Kick Backs

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

W2/D3 Power + Control

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