Name: Playbook - Maria Teixeira - W1/D4 Bonus: Abs!
Uploaded: 2024-05-01T22:25:06.635Z
Duration: 15 min
Description: W1/D4 Bonus: Abs!

Sheena

A quick powerful abs workout designed to get your core fired up!

- T H E  W O R K O U T -
2 rounds | 30 sec rest
30-45 sec depending on fitness level

▫️Plank Dips | 30-45 sec each side
*variations: drop knee / hold / hold on hands
▫️Plank Crunch | 30-45 sec
▫️Pike Toe Tap to High Plank | 30-45 sec
▫️Bicycles | 30-45 sec
▫️Alternating V Ups | 30-45 sec
▫️V Sit Crunch | 30-45 sec

30-45 seconds based on fitness level

*variations: drop knee / hold / hold on hands

F O R M
• elbows (or hands) 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 flexed the entire time
• dip from side to side as low as you can

❌ 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 Dips

Hold for 30-45 seconds based on fitness level

F O R M
• hands 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 flexed the entire time
• crunch upwards by lifting your hips up

❌ don't arch your back
❌ 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 hands for better core activation

Plank Crunch

30-45 seconds based on fitness level

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

30-45 seconds based on fitness level

F O R M
• arms by your head
• keep your spine neutral when your legs are extended
• drive your knees into your chest and roll your shoulder blades off the ground squeezing your core
• extend back out slowly

❌ don’t bounce or jerk yourself up
❌ don't rest your feet on the ground when you lower or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Bicycles

30-45 seconds based on fitness level

Advanced: regular alternating v ups
Beginner: fold knees and bring only your knees in

F O R M
▫️arms by your side and shoulder blades back
▫️keep your spine neutral
▫️drive your legs up and knees into your chest and squeeze your core as you reach to touch your toe with the opposite hand
▫️extend back out slowly

❌ don’t bounce or jerk yourself up
❌ don’t arch your back

✨ do move slowly using your core to control the movement

Alternating V Ups

30-45 seconds based on fitness level

F O R M
• arms by your side behind you and shoulder blades back
• keep your spine neutral
• drive your knees into your chest and squeeze your core
• extend back out slowly

❌ don’t bounce or jerk yourself up
❌ 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
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

V Sit Crunch

W1/D4 Bonus: Abs!

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Tough, but good for getting some indoor cardio in!

Kait

Time moved pretty quick while doing this.

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I was overconfident starting this one 🤣  I def had to push through the last half

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Laura

W2/D1 Glute Focused Lower Body

Lol didn't realize there was 3 rounds in some. Had to go back

It was perfect, doing your free trial I love the variations as well being I'm in my 40s and want to see results without hurting myself💕

I really wanted to challenge myself tonight and I am proud of my session!! 💪🏼

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Meerim

Felt the burn! Your program has helped me so much with my form!

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Still have a way to go i can feel my core weaken lol then I feel it in my
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Eszti

Your workouts make me feel alive !! I can accomplish anything 🏋️‍♀️👍🏼😮‍💨🫶🏼

Alexandra Garcia

It’s the third week we’re really pushing it and I already feel like a noodle

W1/D4 Bonus: Abs!

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