Name: Playbook - Eian Scully - W3/D5 Metabolic🔥 Abs shredder
Uploaded: 2022-11-10T20:30:50.756Z
Duration: 30 min
Description: W3/D5 Metabolic🔥 Abs shredder

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, arms extended overhead 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your arms and legs 6 inches off the ground and crunch up pulling your knees into your chest

Hollow out crunch

4x20 reps 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

•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

Circuit #1

•Lay flat on your back, arms extended overhead 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your arms and legs 6 inches off the ground, lean over to your right and hold then lean over to your left side and hold, repeat for prescribed reps

Hollow out oblique rock

•Start laying flat on your back, legs bent to 90 degrees arms parallel to your thighs 
•Engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Without letting your lower back come off the floor slowly lower your right arm and left leg towards the floor
•Return to start position with control and repeat on other side lowering your left arm and right leg towards the floor

Dead bug

•Start in a low plank position, keep your core and glutes tight 
•Squeeze your legs together and pull your elbows towards your feet as hard as you can
•Your elbows will not move on the ground, this is an isometric contraction of your whole body

Hard-style plank

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

•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

•Start laying flat on your back, engage your core by pulling your bellybutton towards your spine and pushing your lower back into the floor
•Lift your right leg an inch off the floor and your left leg as high as possible towards your chest while keeping it straight
•Switch your legs bringing your left leg and inch of the floor and right leg as high as possible
•Repeat for prescribed reps

Leg scissors

Finisher

W3/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.

Miguel

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No joke #HIIT with Eian 💪🏽 170 average bmp

Intense!!! And I am not a newbie... Great workout, and with zero equipment!

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Brandon

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HIIT followed by a glute workout! Let’s gooooo 💪🏽

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It’s “abs”solutely Sunday funday!!! 💪🏽 Go Seahawks!!

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No pain no gain!!  1 min rest between circuits!!  #raisethebar

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