Name: Playbook - Maria Teixeira - Intermediate Abs
Uploaded: 2024-04-18T03:16:51.306Z
Duration: 20 min
Description: Intermediate Abs

Great an workout.Definitely feel this one😆

IsisDupuy

Hard but just right. I'm out of shape thank you for showing form

Sheena

Intensity: 🔥🔥

👟 Equipment: 1 dumbbell or you can simply do this without equipment
✏️ Instructions: do each set of 2 workouts back to back and rest for 30 secs. If you need more time to rest take 45 secs.

-T H E  W O R K O U T-
superset 1
▫️Bear Hold (shoulder taps) | 2 x 20
▫️Zombie Sit Up | 2 x 15
superset 2
▫️Plank (on elbows) | 2 x 30 sec
▫️Dead Bug | 2 x 20
superset 3
▫️ Pike Toe Tap to High Plank | 2 x 20
▫️Russian Twist (weighted) | 2 x 20

Total reps include both sides

F O R M
• hands directly under your shoulders and your knees directly under your hips, neutral spine and abs engaged
• knees not on the ground

❌ don't arch your back
❌ don’t flare your elbows out wide
❌ don’t look up

✨ do focus on using your back and arms
✨ do think about pushing the ground away from you to help you

Bear Hold (shoulder taps)

F O R M
• relax knees and hips
• tuck your chin
• roll your shoulder blades off the ground squeezing your core

❌ don’t bounce or jerk yourself up
❌ don’t lift your legs off the floor

✨ return back down slowly keeping your core engaged the entire time

Zombie Sit Up

Superset 1

Hold for time

F O R M
▫️elbows directly below shoulders
▫️spine in a neutral position
▫️feet hip width apart
▫️hips locked in and flexing glutes & quads
▫️squeeze your core from front to back, keeping it engaged the entire time

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ do keep breathing and squeeze your core tighter every time you breathe out
✨ do shift your body slightly forward over your elbows/hands for better core activation

Plank (on elbows)

Total reps include both sides

F O R M
• knees begin in a 90 degree angle, right above your hips
• arms begin right over shoulders
• begin by engaging your core
• as you extend, keep your spine in the
same position

❌ don't arch your back as you extend
❌ don't rest your hands and feet on the ground when you extend or you'll lose tension in your core
❌ don't bring your knees too far in

✨ do focus on keeping your core engaged the entire time
✨ do breathe through the movement, inhale as you extend and exhale as you come back up

Dead Bug

Superset 2

Total reps include both sides

F O R M
▫️begin with high plank position with your hands directly under your shoulders
▫️spine in a neutral position
▫️feet hip width apart
▫️squeeze your core from front to back, keeping it flexed the entire time
▫️with control, bend at the hips driving them back as you reach to touch the opposite toe
▫️extend back out slowly

❌ don't arch your back
❌ don't look up

✨ do focus on keeping your core engaged the entire time

Pike Toe Tap to High Plank

Total reps include both sides

F O R M
• arms in front of you
• keep your spine neutral and abs engaged
• twist your torso from side to side

❌ don’t arch your back
❌ don't rest your feet on the ground or you'll lose tension in your core

✨ do move slowly using your core to control the movement

Intermediate Abs

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