Name: Playbook - Jen Widerstrom - Day 9: A$$ & Abs 🍑😜
Uploaded: 2021-01-18T11:46:21.572Z
Duration: 45 min
Description: Day 9: A$$ & Abs 🍑😜

Katrina Wright

You guys are so close to being through with this program and what better way to start wrapping than with a little A$$ and ABS?!! That’s right, today’s all about our favorite parts of the body to tone...and it won’t just be a sculpting workout, your heart rate is going to be up! So let’s rock it out and GET IT DONE!

- Grab a dumbbell in each hand, holding them in a rack position resting on your shoulders
- Start by pushing your butt back
- Without rounding your spine, keep your weight on your feet, squat down
- As you squat down focus on keeping your knees in line with your feet
- Go down until your thighs are parallel to the floor 
- Drive through your heels to push back up

Weighted squats

Weighted Squats Super Set

- Set bench to 45 degree incline
- Laying face down hold a dumbbell in each hand and row dumbbells back at the same time
- Palms should face each other

Face down dual rows

- Lay on incline bench face down
- With a dumbbell in each hand, let your arms hang straight down from your shoulders, palms facing each other and elbows slightly bent
- Raise arms straight out to your sides until they are just beyond the line of your body
- Return back to start with control

Face down rear flys

Dual Row Super Set

- Start in a wide split stance with a dumbbell in each hand
- Bring both weights down towards your ankle as you lunge to one side
- As you push back up to your starting position bend your arms at the elbows and press your dumbbells overhead
- Repeat on the same side before switching legs
- 12 reps each side!

Repeating side squat curl to press

- Start by standing straight and upright with your shoulders held back and your chest out
- Hold a dumbbell in each hand 
- Keeping your weight in one leg, knee slightly bent
- Hinge forward with both weights, go down as far as you can to get a good stretch and then come back up in the opposite way you went down
- 12 reps each side!

Single leg SDL

Side Squat Super Set

- Grab a physio ball and a mat
- Start with your knees bent on the floor and your upper body at a 45 degree angle to the floor
- Using your forearms against the ball slowly roll your body down and up, creating a body saw

Elbow knee physio ab rolls

- Start laying flat on the floor grab a physio ball and place in between your feet
- Use your legs and abs to squeeze the ball to stabilize 
- Pull your belly button in so that your back is pressed tightly against the floor with no gaps
- Slowly lower the physio ball down to the ground and lift back up
- Right when your reaching start position lift your hips off the ground and immediately go straight into the next rep

Physio draw bridge with hip lifts

- Laying flat on the floor grab a physio ball and place in between your feet
- Use your legs and abs to squeeze the ball to stabilize 
- Pull your belly button in so that your back is pressed tightly against the floor with no gaps
- Shift your legs from left to right

Side to side L’s

Core Super Set

Day 9: A$$ & Abs 🍑😜

Muscles felt challenged without being totally out of breath. Good workout for the end of a loooooong week.

Alison New

I did heavy weights but it didn’t take me more than 22 minutes to finish. Not sure I’m doing it right?

Tracie

Thebombo

Day 1: Muscle 💪 Front

This workout helped re-energize me when I needed it most. I’m rehabbing a knee injury and have gotten so bored with back/arm/ab weightlifting that isn’t challenging me enough. I was getting so discouraged, but this workout was SO much fun and challenged me in the ways I needed to be.

Hard workout. But it took me 28 minutes and not the 45 indicated. What am I doing wrong?

Mention rest time. Diverse your moves more. It takes much less time than 45 min

Day 2: Muscle 💪 Back

Day 4: Shred 60 / 60 🔥🔥🔥

Trying to keep my upper body lean so I upped reps and used lower-ish weight on flys and curl/arnold press. How can I protect my lower back on the cable sumo squat? I was engaging my quads, inner thigh, and core but still felt my lower back tighten... is that normal???

Janelle Spady

Lori

Day 5: Sumo Squat TIL You Drop Circuit 😆👇🔥

Spicy! By round 4 I was hating it but happy to be done! Great way to start my day! 💪🏼

Really have to dig deep to get all these reps in, but it’s working! Thanks, Jen, for all the variety that keeps it fun!

Day 6: Back Side Strong Side 🙌

Great! But if I go directly from a 30% warmup to a 90% interval, I’ll hurt a hamstring. So I added a few 30 sec intervals at 50, 60, 70% before doing the 90s. Thanks for the advice to “make it work for you!”

Day 8: Shred 30 / 90 🔥🔥🔥

Felt great to push my speed for longer periods of time and see just how far I could go!

Awesome! I’m beat! 💦 Thank you for another great program. 💪🏼
I’m back in the 180’s. 🙌🏼 I’ve got about 30 lbs still to lose, but my focus this year has been building strength and seeing how far I can take my body. Unchartered territory for me, but exciting! Hope you’re well. Have a good day! ❤️

Day 9: A$$ & Abs 🍑😜

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