Name: Playbook - Matthew Noszka - W4/D1 9 min abs
Uploaded: 2021-06-25T17:15:18.200Z
Duration: 10 min
Description: W4/D1 9 min abs

Jake

Khadija

Last week! So excited to finish the program to see the final result and share it with you!

Killian

My abs are on fireeeee and I like ittttt🔥💪🏼
seriosly, I'm starting to be addicted to working out, thanks to you, so thank you so much, I apreciete your work, you're giving me discipline and awesome workouts.

60 seconds of each x 1
- 6 inch scissors
- Air bike
- Knee to elbow
- Mountain climbers 
- Reach through
- Reverse crunch
- Single leg circles
- Standard sit-ups
- Suitcases

- Lay on your back keeping lower back pinned to the ground
- Lift legs together 6 inches off the ground
- Spread legs apart as wide as you can, close them back to starting position

6 inch scissors

- Hands behind head, lower back pinned to the ground
- Begin cycling with legs, as if you were riding a bike

Airbike

- Pushup plank position
- Shoulders over hands
- Feet hip-width apart
- Hold plank position while slowly bringing each knee to opposite elbow

Knee to elbow

- Push-up plank position
- Shoulders over hands
- Feet hips width apart
- Begin raising knee to chest rotation each leg

Mountain climbers

- Start with your knees bent laying in the ground
- Reach through your legs with both hands
- Engage your abs as you come forward

Reach through

- Hands behind head
- Back flushed to the ground
- Lift feet and begin to raise knees to chest then kick your
feet upward towards the sky

Reverse crunch

- Lay on your back, with hands behind head
- Lower back flushed to the ground
- Lift legs straight up in the air, creating a 90-degree angle with your bottom
- Lower one leg at a time, keeping the
other pointing towards the sky
- Begin to circle outward as far as possible, back up to starting position
- Rotate legs

Single leg circles

- Laying on your back, keep feet shoulders width apart with a slight bend in knees
- Keeping hands behind
head, begin to sit up, bringing your elbows to your knees

Standard situp

- Laying on your back, extend hands behind head with feet 6 inches off the ground
- Reach forward with hands and bring knees to chest

W4/D1 9 min abs

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W4/D1 9 min abs

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