Name: Playbook - Alex Rice - WEEK 4 AB CIRCUIT
Uploaded: 2024-03-29T18:23:04.749Z
Duration: 15 min
Description: WEEK 4 AB CIRCUIT

Taylor

So proud I was consistent with abs this week! 👏

Victoria

I did so poorly 🥲 but fire workout as always! I love how all the workouts/sets are not overly strenuous and that it was crafted to help followers emphasize on form :))

Sara

Destiny

Heather

The bicycle crunch variation had me deadddd

Arexy

Nicole Coletta

AB CIRCUIT!

2-3 ROUNDS
1a. 10 reps side plank hip raise
1b. 10 reps (each) bicycle crunch variation
1c. 10 reps lying toe touches

2a. MAX - extended plank hold

2-3 ROUNDS
1a. 10 reps side plank hip raise
1b. 10 reps (each) bicycle crunch variation
1c. 10 reps lying toe touches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side Plank Hip Raises

-Start by lying on your back
- Pull your knee toward your chest while raising your shoulders blades off the ground into a crunch
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunch Variation

- Holding your legs extended up
- engage your core, lift your shoulders off the ground and reach towards your toes with both hands

Lying Toe Touches

AB CIRCUIT

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended Plank Hold

WEEK 4 AB CIRCUIT

Loved it Omg wanna do this daily because my tummy needs more work to form those abs love

Sinalo

Mataya

Ciana

WEEK 1 AB CIRCUIT

Andrea

Leslie

Abby 

WEEK 2 AB CIRCUIT

Serenity

Ekaterina

Kiara

WEEK 3 AB CIRCUIT

Madyson

WEEK 5 AB CIRCUIT

WEEK 6 AB CIRCUIT

Piper

Sasha

W1/D1 Glutes and Hamstrings

Tori

Casey

Can you tell us what weight you use, so we know a good starting point

W1/D2 Pull Workout

Kayla

W1/D3 Quads and Glutes

Isabel

Brielle

My first Alex rice workout on the app! I enjoyed it- added a 20 min walk at the end.

Kelly white

W1/D4 Push Workout

Grace

W1/D5 optional: SWEAT CHALLENGE

Had to modify the step ups and go body weight. Great workout

Amanda

I recommend wearing a belt to support the back - i dont use lot of weight but especially beginners tend to have lower back problems when using weight. thats why I started using a belt, maybe you could recommend it to other people who feel it in the lower back :-)

Alison

These have become favorite exercise to have a love/hate relationship with

Angela

W2/D1 Glutes and Hamstrings

Sarah

Christine

W2/D2 Pull Workout

W2/D3 Quads and Glutes

Loved how quick and efficient this one was and still a great burn!

Adaleene

W2/D4 Push Workout

W2/D5 optional: SWEAT CHALLENGE

Jill

Nichole

W3/D1 Glutes and Hamstrings

Karen

Maria

W3/D2 Pull Workout

Loved this workout! Feeling strong! 👍🏻

Rebekah

W3/D3 Quads and Glutes

W3/D4 Push Workout

W3/D5 optional: SWEAT CHALLENGE

I loooveee the input of the weights per set upgrade!! Something I always thought about tracking, but was too lazy to use a separate app 😆

Paula

W4/D1 Glutes and Hamstrings

W4/D2 Pull Workout

The lunges at the end are killerrrr 😵‍💫

W4/D3 Quads and Glutes

W4/D4 Push Workout

Mairead

W4/D5 optional: SWEAT CHALLENGE

Didn't feel strong today but got it done! 🥵

W5/D1 Glutes and Hamstrings

Larissa

W5/D2 Pull Workout

W5/D3 Quads and Glutes

Elizabeth

W5/D4 Push Workout

W5/D5 optional: sweat challenge

W6/D1 Glutes and Hamstrings

W6/D2 Pull Workout

Rachel

W6/D3 Quads and Glutes

Boulder shoulders for sure! 💁‍♀️

W6/D4 Push Workout

1-10 and 10-1 isn’t my favorite but got it done💪🏼

WEEK 4 AB CIRCUIT

Community

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