Name: Playbook - Victoria D’Ariano - W1/D5 Upper body/core
Uploaded: 2021-01-18T11:47:59.108Z
Duration: 45 min
Description: W1/D5 Upper body/core

- Plank Reaches 
- Reverse Plank Holds 
- Plank Side-to-Sides 
- Lateral Shoot Throughs 
- Plank with Shoulder Taps 
- Glute kickbacks 
- Mountain Climbers

- Start with your knees and hands on the floor
- Keep your spine in a neutral position with a tight core
- Extend your arm and opposite leg at the same time
- Repeat on the opposite side

Plank reaches

- Raise your hips as high as possible
- There should a straight line from your shoulders all the way down to your feet
- Keep your arms extended and core engaged

Reverse plank hold

- As you bring your knee forward engage your abs
- Keep a neutral spine

Plank side to side

-Start in a press-up position with your arms extended and your feet spread apart.
-Lift one hand and move the opposite leg under your body so it extends out to the side. 
-Then come back to the press-up position and repeat with the opposite limbs.

Lateral shoot throughs

-To perform this exercise, start in a press-up position and make sure your hands up directly under your shoulders and your feet are in line with your hips. 
-Keeping your hips as still as possible, lift one hand and tap it on the opposite shoulder. 
-Then repeat on the other side. Keep repeating this while still keeping your body as still as possible and squeezing your core tight.

Plank with shoulder taps

- 15 reps/leg
- Secure one end of the band to the lower portion of a post and attach the other to one ankle.
- Facing the attachment point of the band, hold on to the column to stabilize yourself.
- Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
- Return the leg to the starting position."

Glute kickbacks

-Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
-Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
-Pull your right knee into your chest as far as you can.
-Switch legs, pulling one knee out and bringing the other knee in.
-Keep your hips down, run your knees in and out as far and as fast as you can. 
-Alternate inhaling and exhaling with each leg change.

Mountain climbers

W1/D5 Upper body/core

Simi

You should specify if the number of reps is per leg or total

Sara

Erin

W1/D1 Legs

I didn’t fancy the Black Widow because it really hurt the skin on my elbows…

Anna

W1/D2 Upper body

Andreea

W1/D3 Cardio circuit

Love these workouts!!!! The first and second page of this particular workout don’t matchup so I was a bit confused.

W1/D5 Upper body/core

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