Name: Playbook - Kayla Durck - Day 20 ~ Ab Challenge
Uploaded: 2023-02-08T05:17:52.571Z
Duration: 15 min
Description: Day 20 ~ Ab Challenge

- Glute bridge holds 
- V-ups
- Bird dog
- Plank

Day 20 (30 seconds x 5)
- Glute bridge holds 
- V-ups
- Bird dog
- Plank

- Lying face up on the floor, with your knees bent and feet flat on an elevated surface
- Keep your arms at your side with your palms down
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold your bridged position for desired time

Glute Bridge Hold

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-Ups

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird Dog

- Begin in a kneeling position
- Place your hands and on the floor, hands stacked under shoulders
- Extend your legs behind you with toes tucked under to press into the plank
- Distribute weight in your hands evenly by spreading your fingers apart, creating a stable base
- Make sure to keep your body in a straight line, keeping your abdominal muscles tight
- Hold this position for desired time

Full Plank

Day 20 ~ Ab Challenge

Felt the burn pretty quickly!! Looks easy but it is not!

Jennifer Shaw

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