Name: Playbook - Arev @endicci - WK 1/2/3 DAY 3
Uploaded: 2022-12-04T06:47:00.179Z
Duration: 30 min
Description: WK 1/2/3 DAY 3

Alex Lee

Pati

I think its a bit excessive to have 4 sets for ab training. I don’t feel engagement after 2 sets. I don’t think there should be a day set for Ab training

Jaimey

Use the sides of the treadmill to rest during your rest. Lower yourself onto the treadmill and complete your sprint interval!

If running on the treadmill is scary for you, run outside! Same concept, you can just walk during your rest portions.

Sprints

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Feet Flat Crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Start in a plank position
- Keep your core engaged and contracted while maintains plank position

Plank hold

AB CIRCUIT

WK 1/2/3 DAY 3

Sabrina

I haven’t felt humbled lifting wise in over a year, this def pushed the limits. My glutes and hammies r vibrating in place while I eat my chicken rn😄

Daniah

Desire

WK 1/2/3 DAY 1

Hayam

Adriana Arredondo

It was a great workout! I definitely felt the burn! Unfortunately, my gym was ridiculously busy and I couldn’t finish the workout but I’m very happy with the plan so far!!

Zack

WK 1/2/3 DAY 2

Neha Ahmed

WK 1/2/3 DAY 5

Damaris

Lauren

WK 1/2/3 DAY 6

Andrea

The progress I've seen in my strength is insane only after a week

Momina

WK 1/2/3 DAY 7

Hannah

It was lit as usual however I am not sure how your rest days work exactly? How many days between the 1st day and the seventh?

Hala

WK 4/5/6 DAY 1

WK 4/5/6 DAY 2

WK 4/5/6 DAY 3

Yuli

WK 4/5/6 DAY 5

WK 4/5/6 DAY 6

Jules

WK 4/5/6 DAY 7

Cienna

Victoria

WK 7/8 DAY 1

Would you mind adding what muscle we should be concentrating on? Like where to activate and squeeze? Hopefully that makes sense. Love your program!

WK 1/2/3 DAY 3

Community

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