Name: Playbook - Eian Scully - W1/D5 Metabolic🔥 Abs shredder
Uploaded: 2022-11-10T20:30:50.656Z
Duration: 30 min
Description: W1/D5 Metabolic🔥 Abs shredder

Brandon

Abs focused workout to build a strong and defined core!

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 reps per side
•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Hip/hamstring rocker

2x6 reps per side
•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Double leg spinal twist

Dynamic warmup

•Lay flat on your back 
•Lift one leg straight off the ground and sit-up with you upper body reaching your hands beyond your raise leg 
•Lower back to start position and repeat with your other leg

Single leg V up

4x15 reps per side
•Start flat on your back legs off the ground bent to 90 degrees and hands behind your head
•Crunch your left elbow to your right knee and squeeze your abs 
•Repeat on other side by crunching your right elbow towards tour left knee

Bicycle crunch

4x15 reps per side
•Lay flat on your back legs raised and bent to 90 degrees 
•Keep your lower back pressed into the floor and tap one toe to the ground, return it to start position and repeat with your other leg

Alternating toe tap

Circuit #1

4x8 reps per side
•Assume the plank position, abs and glutes tight 
•Lift one leg straight off the ground and squeeze your glute at the top, lower and repeat with other leg

Plank with leg lift

4x12 reps per side
•Assume the side plank position
•Crunch your top elbow to your top knee and  squeeze your obliques
•return to start position

Side plank + knee to elbow

•Lay flat on your back
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your legs to 90 degrees and then pulse the heels towards the sky
•slowly lower your legs until they are 1 inch off the ground

Leg lift and lower

Circuit #2

•Lay flat on your back, legs bent and feet flat on the ground
•Cross your arms on your chest and crunch up chest towards your legs squeeze your abs at the top

Crunch

2x20reps per side
•Lay flat on your back, legs bent and feet flat on the ground then cross your right ankle and over left knee
•Place your left hand behind your head and crunch your left elbow towards your right knee squeeze your obliques at the top

Oblique crunch

Finisher

W1/D5 Metabolic🔥 Abs shredder

All 4 rounds now? 🔥🔥🔥🥵🔥🥵🔥🥵 thank you Coach E! Feel refreshed.

Maya

Great to be back training with Eian 💪🏽

Casey

Great and no equipment at all!!! Navigation on the app is great and the videos show form well.

W1/D5 Metabolic🔥 Abs shredder

Community

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