Name: Playbook - Jeremy Scott - Day 7: Seated Sixpack
Uploaded: 2024-03-19T15:15:52.693Z
Duration: 8 min
Description: Day 7: Seated Sixpack

Such a good quick ab sesh to start the day!!

Kimm

Hip flexors on 🔥! My 15 yo daughter did this with me today 🙌🏼

Kerry

Short and tough. I think my hip flexors are on the weak side.

Wow that was wayyyy harder than anticipated

Manny Melo

Gina

Chris

Katie Merkent

Missed yesterday 🤦‍♂️ double duty today

Another fun adventure!
Workout 1/2 today since I missed yest.

Michael

Mignonne

michael

Had to make up for the weekend - core on fire!

Michael Krug

Doug S

Nick

That was quick and fun! 🤩 I used 15# for the dumbbell exchange.

This was a fun one! Feeling it in my abs and hips

Caleb

Angie

Anabel

Fun WO … enjoying the challenge so far 👍

Guillermo

Sarah Miron

Wayne

Dave Greene

Glenn

Great workout finisher! Def gonna add this one to the tool box for future workouts.

Brock

Jeff Ryan

Another brutal core circuit but it hurts so good! 💪🏼🔥

Hunter

Felt the burn and could do all the movements. Great

Johnny

Jason

Anthony

Back at today after two weeks.  I will chip away at the challenge.  This was a great exercise to return to.

Danielle

You never know what’s com’n… i like it !

Stacey

Tom Jewell

April

Feeling it in a good way. 1st round 💪🏼 2nd 😖

Sondra

Kyle

Blake Bostwick

Anna

Catch up #5 today! Did Al my five workouts. Abs and hip flexors are sore! Love it! I’ll be caught up and dialed in tomorrow! Let’s go! Feels good! Love all the creativity of the exercises! My core needs it and loves it!

Andrew Mlakar

Emanuel

This was a shorty, but goody! My favorite ab circuit so far.

Great far and somewhat easier workout. It was just what I needed for a rest day!

Sara

Wasn’t expecting that one to light me up that bad!🔥

Brent Johns

Always how deceptive these core burgers are … feeling the 🔥

Robert

Stacy

Heather Scott

Sounds weird, but after a super heavy leg day yesterday, this one had me struggling big time on the seated extensions.

Sean Wise

Feeling the progress with these core WOs. Spicy but enjoying the different ways we can hit the core w/o making it boring. 💪

Adam

Day #7 - Seated Sixpack 

40 seconds on 20 seconds off 

Seated Band Pull-Apart 
Seated Light DB Transfers 
Seated Hallow Holds 
Seated Extensions 

Repeat this cycle x 2 for a killer 8-minute session

:40 seconds of work with :20 seconds test and transition time for 2 cycles and a quick 8 minute session

Seated Band Pull-A-Parts Abs

Leaning back seated 45 degrees grab a set or two of dumbbells. Rotating at the upper back reach across your body and slowing exchange the dumbbells from one side of your body to the other using your full range of motion while controlling the perfect posture.

Seated DB Transfer

Leaning back 45 degrees arms extended feet off the floor -lock your core tight and hold this perfect posture while squeezing your abs throughout.

Seated Hallow Holds

Leaning back 45 degrees in a reverse crunch fashion extend the legs out and bring them back in while squeezing the abs with each return Rep. Brace your arms slightly behind you - you can use the floor or a bench for this exercise.

Seated Extension

Seated Sixpack

Day 7: Seated Sixpack

Great intro, can't wait to do this workout for the new year

Alexander

Wendy Orm

Ronauq

Intro & FAQ Watch This!

Great suggestions with the alternatives for the wheels - I appreciate you!

Ross Fenimore

Thank you for offering such helpful suggestions and alternatives!

Equipment Options 34 Day Abs Challenge

That tire reference was so good - nice perspective here!

Time to lean out! Nutrition is my biggest struggle!

Nutrition Basics to Begin 34 Day

Miguel

Nina

Day 1: The Fast 60

Ouch! Planks were easy. The 100 plank exchanges were 🔥🔥🔥🔥 but proud of myself for getting them all!

Day 2: Static Strength + 100 Exchanges

Heidi

I was dying after the first set 💀💀💀

Took me 19 minutes and that was brutal fun!

Day 3: Touch & GO

Calorie burner for sure. Cartilage in my knee isn’t great from my running days. That’s why it’s a 4 star instead of 5 star workout for myself.

Justin

Day 4: Animal Style

Always need to hear this, even if you have said it before. Hits different when you are ready to hear it! Thank you, Sir.

Day 5: Goals Matter Even on the Weekends

Matt

Doing better slowly. Jeremy. Your workouts are inspiring and push me each time to learn more about how ego clings to us in the form on pain saying, haven't you done enough!

Day 5: The 3 Ways

This one is probably the toughest one by far!

Day 6: Slide Time ABS

DB pull through never is easy. Good workout

Minimal rest to burn it out for myself! 8:15

Day 8: Hot Hands

Bear crawls for the second part is a killer. Enjoyed the burn

On round two of my core challenge, I was able to maintain the bear holds for an entire minute! Progress!

Day 9: Wheel Holds

Short but spicy 🥵 that was a good one!

Attempted an extra set because of how much i liked it. Didn’t quite make it all the way through

Day 10: Advanced Plank Party

Found the only way I’m content with doing burpees. Worked up a great sweat

This is such a challenge but one of my favorites!!

Great session.  Need to continue to strive for perfect form

Zach

Day 11: Big Bear Complex

Liam

Day 12: Slow it Down

Thanks Jeremy and so true. Keep it simply. Do the little things

I been walking over 10k steps but I need to drink more water 💧

José Santos

Day 12: Low Hanging Fruit Health Hacks

Improving on planks.  Great quick session

Day 13: 10 Second ABS  Challenge

Had to take a few days break from the gym. got a really bad stomach bug

Wow….I’m so sore I could barely do these. Struggle bus.

Day 14: AB Wheel 8 Rep 8 Minute EMOM

Short and sweet. Did plank dips instead of plank push. L shoulder is not strong enough. 30 plank dips and 30 reaches.

Day 15: Plank to Reach Party

Day 16: Bear Crawl to Burpees EOMOM

Jason Ide

A burning sensation that was more difficult than expected. 
Completed in 5 minutes and 18 seconds

4:00!!!
Massive gains in my core strength!

Day 17: 100 Shin Huggers for Time

This was absolutely horrendous after doing a chest workout

Catch up day … 6:46 to complete in a 100F 🥵 (sauna). Feeling great ✌️

Day 18: Sweat & Smile

Day 19: Bear to Pulse

Day 19: One Bad Meal Doesn’t = A Bad Day

This was torture but gives me areas to work on

Day 20: Terrible Towel/Slides

It felt a tiny bit easier!…I could get more reps in of seated bicycles before I had to go to lying bicycles.

Day 21: Gator Bait

Done. As always pretty dang tough and my abs are really feeling it today

Day 22: The 60-60

Enjoyed it. Not the most exhausting but a little different

Never done breakdancers before holy cow those suck

Day 23: Break Dancing to Glute Brides

This is one of my favorite core routines!

Day 24: AB Wheel to Plank Push Countdown

Completed in 6.45 seconds. Loved the burn especially after the previous core workout

Because I’m a glutton for punishment, why wouldn’t I do this after a tough metabolic mobility day?!

Day 25: High Knee to Body Saw

Great stuff, I learned about macros a couple of years ago and you are right, it unlocked things for me. Nutrition cannot be overstated enough for progress.

Awesome content, as always! This was a great compliment to the podcast related to food/diet that I was listening to today.

Day 26: Results Stalled? Macros might be the Answer!

That took longer than expected.  Post leg workout.   The atomics are brutal and I need to improve my “bikes”

Day 26: Hand & Feet

Mark Miller

Those bear crawls are something special…😅🤝

Simeon

Day 27: Crab Style

No false advertisement there. That burned

Benjamin

Day 28: 3 Minute Burner x 2

Bad day to double up with this challenge and the prior

Day 29: Shin Hugger Ab Wheel EMOM

Day 30: Decline Slow Motion Sit-ups

This one took me quite a while but I finished!

Day 31: 100 Toes to Bar for Time

Day 32: Advanced CORE Carry

Great reminder on progress… helped me to not feel like I failed this challenge by having to do it late as I’ve been able to make incremental positive changes

Felt like I was on Chapter -3 for ab workouts and I’ve progressed to Chapter 3. Can’t wait to install these ab workouts into my daily routine.

Day 33: Many Ways to Measure Progress

What a great core workout.. definitely going to use this as a measuring stick

Day 33: The Face Melter - ADVANCED

Completed my second full round of the core challenge!

Excellent challenge. Finished this one just under 18 mins.

Day 34: The Rocky

Did this challenge daily in addition to other weekly workouts posted.   Looking forward to keeping going and improved in several areas

Just realized I never swiped on this to complete the challenge program in the app. Again thank you for providing amazing challenges and programs like this for us to stay consistent and grow and the amazing community you have cultivated and grown! You and Heather are outstanding people and a big positive influence in my journey so thank you!!

Finished last night and submitted this morning. Great program

Day 7: Seated Sixpack

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