Name: Playbook - Eian Scully - W4/D5 Metabolic🔥 Abs shredder
Uploaded: 2022-11-10T20:30:50.823Z
Duration: 30 min
Description: W4/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

4x12 reps per side
•Assume the side plank position feet stacked 
•Slowly lower your bottom hip until it's an inch off the ground 
•Raise your top hip to the sky as high as possible while squeezing your obliques

Side plank with hip dip

4x12 reps per side
•Assume the side plank position, feet stacked 
•Reach under with your top arm and touch your shoulder blade, reach for the sky and repeat

Side plank reach under

•Start in a quadruped position, engage your core and lift your knees an inch off the ground 
•Walk your right hand and foot over a couple inches to the right followed but your left hand and foot to the right
•Repeat for proscribed number of reps

Side to side bear crawl

Circuit #1

•Start in a low plank position, keep your core and glutes engaged
•Lift your right arm straight out in front of you, thumb up like a hitchhiker 
•Return to start position and repeat with left arm out in front of you with thumb up

Hitchhiker plank

•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

•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 #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

•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 hold for prescribed time

Hollow out hold

Finisher

W4/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.

W4/D5 Metabolic🔥 Abs shredder

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