Name: Playbook - Demi Bagby - W10/D4 Abs & Recovery
Uploaded: 2023-06-19T15:13:54.686Z
Duration: 45 min
Description: W10/D4 Abs & Recovery

Nicole Zimmer

- Plank toe touch
- Lying leg raises
- Hip dips
- Bird dog tucks
- Sit-up 
- Russian twists

-Start in a push-up plank position
-Raise your hips into a pike position 
-Cross over one hand and touch your toe
-Repeat back and forth

Plank toe touch (new)

- 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 an elbow plank position
-Rotate your hips and tap them on the grounds from side to side

Hip dips (30 sec each side)

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Alternate sides

Bird dog tucks (15 each side)

-Lay on the ground with bent legs and your feet on the ground.
-Hold  a weight at your chest
-Sit up fully
-Reverse movement back to the ground
-Repeat

Sit-up (weighted)

-Sit on your butt with a ball in your hands and your feet elevated and bent off the ground
-Twist from side to side tapping th e ball n the ground back and forth

Russian Twist

W10/D4 Abs & Recovery

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

I am back with training regularly- had to take break due to an injury-and this was a great workout. Need work on push ups so I can get back to the full range of motion.
Looking forward to the next day!
Thanks:)

Tani

W1/D1 Full body

I’m dead. Really good workout before class! Really killed that one.

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

W1/D2 Full body - lower focus

Denise

Afnan Alshehri

W1/D3 Active recovery & cardio

Mandi

As usual great but I need to work on pistol squats and pull ups

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

Shira

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

W10/D4 Abs & Recovery

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