Name: Playbook - Kayla Durck - Day 23 ~ Ab Challenge
Uploaded: 2023-02-08T05:17:52.589Z
Duration: 20 min
Description: Day 23 ~ Ab Challenge

- Plank
- Forearm plank 
- Side plank 
- Shoulder taps 
- Bicycle crunches

Day 23 (1 minute x 3)
- Plank
- Forearm plank 
- Side plank 
- Shoulder taps 
- Bicycle crunches

- 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

- Begin in a kneeling position
- Bend your elbows to 90 degrees and pitch forward to place your hands and forearms on the floor, elbows 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

Forearm Plank

- Start on your side with your feet together, supporting your upper body on one forearm with your elbow positioned directly beneath your shoulder
- Contract your core and raise your hips until your body forms a straight line from head to feet
- Hold this position for the desired time without letting your hips drop 
- Complete on one side then repeat on the opposite side

2 minutes total (1 minute each side)

Side Plank

- Start in a full plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Alternating back and forth for time or reps

Shoulder Taps

- Lying face up
- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle Crunches

Day 23 ~ Ab Challenge

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

Jennifer Shaw

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Day 23 ~ Ab Challenge

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