Name: Playbook - Jeremy Scott - 8/18 Friday Abs Circuit
Uploaded: 2024-04-18T19:45:54.477Z
Duration: 40 min
Description: 8/18 Friday Abs Circuit

Adam

Right at four rounds. Everything was smooth but cross body mountain climbers. Had to go 25/25 to be efficient. Still felt great!

Travis

Rob Renschler

Robert

Love it! 💪 Had to finish out Round 4 👊 31:40

Did two cycles w a 14 lb kettlebell. Great workout.

Matthew

- Inchworms 2 minutes
- Elevated Pigeon Stretches 1 minute per side 
- Spiderman Steps 30 (15 per side)
- Bodyweight Squats 2 minutes

- Stand tall with your legs extended straight, but not locked out
- Bend over from the hips and touch the floor with your palms flat on the floor
- Keep your legs straight as you walk your hands as far forward as you can to a high plank position 
- Reverse the movement by walking your hands back to your feet, then straighten up to the starting position

Inchworm Walkout

- Find a flat raised surface, between the knee and hip height
- Place the lateral side of your lower leg against the raised surface parallel to your shoulders
- Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute
- Move around in this position with control going from one side to the other with both a vertical and leaning torso positions

Elevated Pigeon Stretch (R)

Elevated Pigeon Stretch (L)

- Start in a high plank position
- Step one foot forward and place it flat on the ground on the outside of your hand
- Return the foot to starting position and repeat with the opposite leg

30 Total reps (15R/15L)

Spiderman Steps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squats

Lower Body Mobility Prep

- Mini Band External Rotations 2 minutes 
- Wall Slides 1 minute
- Dead Hangs (from pullup bar) 1 minute 
- Yoga Pushups 2 minutes

- Loop the mini band around both wrists
- Externally rotate outward against the resistance of the band (palms in, palms up and palms down)

Mini Band External Rotations

- Stand tall with your back leaning flat into a wall
- Press your arms into the wall, flare them out from your sides and bend your elbows, forming a W
- Maintain contact with the wall as you slide your arms vertically overhead while maintaining the bend in your elbow
- Pause
- Slide your arms back down the wall until your elbows are close to your sides
- Repeating for time or reps

Wall Slides

- Use a secure overhead bar (Use a step or bench so you can easily reach the bar with your arms, as you don’t want to jump straight into a dead hang)
- Grip the bar with an overhand grip (palms facing away from you), arms shoulder-width apart
- Move your feet off the step or bench so you’re hanging on to the bar (or just bend your knees if you are able to reach the bar)
- With your arms straight hang from the bar with your body straight and your feet off the floor
- Do not fully relax your shoulders, instead keep them active by pulling them slightly down and back

Dead Hang

- Start in a high plank/push up position
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Bend your elbows and lower yourself toward the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles, press through your hands returning to the starting position 
- Shift back into a downward dog position  
- Return to starting position

Yoga Pushups

Upper Body Mobility Prep

30 minutes AMRAP six pack sweat session - circuit style - resting as needed between sets and reps.

KB Full Body Abs Extension

- Start by standing with your feet together, a single dumbbell held in front of your chest 
- In one motion, jump your feet out to the side and press the dumbbell above your head 
- Immediately reverse the motion by jumping back to the starting position and lowering the dumbbell 
- Increase speed as you feel comfortable

DB Jacks

- Elbows under your shoulders and hands out front (low plank position)
- Jack your feet out and in for time or reps
- Keeping your core tight throughout the movement

Plank Jacks

- Begin in a seated position with knees bent, feet off the floor and holding medicine ball in front of chest a few inches
- Twist the ball toward one hip bone, keeping body centered
Twist the ball to the opposite hip bone
- This is one repetition
- Continue to twist back and forth for desired time or reps

Med Ball Rotational Twists

Low Box Lateral Steps

- Start in a high plank position, feet wider than your shoulders
- Bring one knee in toward the opposite elbow
- Repeat on the opposite side
- Rotate your hips slightly through the movement
- Working back and forth for time or reps

Crossbody Mt. Climbers

Six Pack Sweat Circuit AMRAP

8/18 Friday Abs Circuit

Tracy

Emanuel

Couldn’t do 10 rounds of 40 seconds.  Turned into ten rounds of as many as possible.

Mark Miller

Decline Slow Motion Sit-ups

Candice

Wow- that was a face melter! Great variety for the ab finisher.

The Face Melter -ADVANCED

Jacinto

Theresa Smith

Slide Time ABS

Sarah Miron

Gator Bait

Love this core. Did it as a finisher today. I feel great

Cheryl

Nick Skotzke

The Fast 60

Mike

Brent Johns

11/9 Wednesday Abs & Carry

Tonya

Roberta

3 Minute Burner x 2

Advanced Farmers Carry Challenge

Nick

Jeff Ryan

10/5 Advanced Abs

One of my favorites from the 34 day challenge 👍🏾👍🏾

Jason

Matt Funk

AB Wheel 8 Rep 8 Minute EMOM

Big Bear Complex

Justin

Brock

The Rocky

Loved the mobility start!  Didn’t like the 100 toes to bar at the end. ⭐️

Yvonne

Peter

Wed 8/10 Core Crusher

Friday ABS Core Flow 5/26

Jeremy

Bear to Pulse

Wed 8/3 ABS & Assault

Austin

Steven

7/26 Tuesday Abs & Crawls

Those last 2 min…😮‍💨😮‍💨

Sneaky good. Tried to do a rest day but no, no.

Jon H

Dena

4/12 Functional Abs Flow

Fabian Rodriguez

10 Second Abs 10-3 Circuit Workout

Jeff

Will Maughlin

7/13 400 Rep Core Crusher 10 sets x 10 reps

Good workout. Completing the Ab Challenge helped me crush this one!

Joshua

2nd time doing this one. Did an extra set with the mountain climber pushups and ball. Did skiers for the first time. Loved it!!

Wednesday Abs Cardio 6/8

oohh that was 👌🏾used 12.5kg for 12min carry 😲😬

Delwyn

The holds sucked. I’m the best way 😬

Natalie

8/17 Wednesday Mobility Abs Farmers

Added 10 chin ups and the amrap to 40 min. I loved it! Thanks Jeremy!

Nick Zervis

9/14 Wednesday Cardio & Core Tri-Set

Completed 5 rounds but cut assault bike cals to 10, and shin huggers to 10 reps. Hard-core but in a positive way. Mobility helps a ton!

6/29 Core Conditioning AMRAP 30 min

7/6 Abs Foam Roll Recovery

Wednesday 9/7 Abs & Sweat Session

5/31 Wed Abs 30 Minute AMRAP

Greg Parks

Adam Livesay

Core & Mobility Basics Tuesday 4/18

Stretching felt great! Threw in 20 min of big boy walks for some zone 2 💪🏼👊🏼

8/18 Friday Abs Circuit

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