Name: Playbook - Brooke Bohning - ABS on fire!
Uploaded: 2024-05-01T22:29:54.450Z
Duration: 20 min
Description: ABS on fire!

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T A R G E T S 
💥 abs | core muscles

** FUN FACT planks help strengthen the core. when we do compound exercises such as squats, hip thrusts, lunges, deadlifts, the majority of our power and strength is derived from the trunk of our body — your core! incorporating planks into your core routine is vital for overall full body strength and performance. 

H O W  T O
1️⃣ start on forearms
2️⃣ keep your hips in alignment with the rest of the body in order to fully engage the core
3️⃣ hold in this position for desired amount of time
4️⃣ if you struggle with balance, widen your foot stance for more stability

E X E R C I S E  T I P S
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

PLANK

T A R G E T S 
💥 abs, obliques | core muscles

H O W  T O
1️⃣ start in a low plank position, on forearms
2️⃣ keep your hips in alignment with the rest of your body
3️⃣ brace your core
4️⃣ slowly twist at the hips side to side

E X E R C I S E  T I P S
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

PLANK TWIST

T A R G E T S 
💥 obliques 

H O W  T O
1️⃣ starting on one side, support yourself by one forearm 
2️⃣ keep your body in a straight line
3️⃣ beginner: stay on the side of your knee (bent legs)
4️⃣ intermediate/advanced: stay up on side of foot
5️⃣ hold for desired amount of time 

E X E R C I S E  T I P S
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

SIDE PLANK REACH

T A R G E T S 
💥 abdominals 

H O W  T O
1️⃣ lay on your back
2️⃣ place hands in prisoner position behind your head (elbows out)
3️⃣ drive one knee and opposite elbow together
4️⃣ repeat on the other side

E X E R C I S E  T I P S
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

AB BICYCLES

T A R G E T S 
💥 abs | core muscles 

H O W  T O
1️⃣ start by sitting on your butt, legs bent and torso slightly leaning back
2️⃣ engage your core (squeeze!)
3️⃣ bring your knees up to your chest as you engage your core
4️⃣ keep your feet off the ground at all times
5️⃣ keep hands placed on the ground beside your hips the entire movement
6️⃣ never lock out the knees

E X E R C I S E  T I P S
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

FEET UP CRUNCHES

T A R G E T S 
💥 abs | core muscles

H O W  T O
1️⃣ start in a high plank position
2️⃣ keep the shoulders directly above the wrists with a slight bend in the elbows
3️⃣ maintain a straight, neutral spine with hips in alignment with the rest of your body
4️⃣ drive one knee to the chest, alternating
5️⃣ go as fast or as slow as you feel a mind to muscle connection
6️⃣ engage the core

E X E R C I S E  T I P S
✅ always start with a warmup set with a lighter weight (or body weight) to prepare your mechanics for that specific movement
✅ if you can do ten reps with good form, start to increase the weight
✅ the last two reps of each set should be hard to push through
✅ when you see reps saying (12,10,8,6) you should be increasing the weight slightly over each set
✅ if you feel you can’t add any more weight, stay at the same weight and focus on time under tension — slow down your reps and control every rep
✅ always keep a slight bend in the knees and elbows — never lock out your joints to prevent injury

MOUNTAIN CLIMBERS

ABS on fire!

Had my abs burning😮‍💨❤️‍🔥

Sophie

Kristi

Ab Burner!

Functional Core

This was exactly what I needed this week. Costume party this weekend and my abs have never looked better! 🫶🏻

ABS on fire!

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