Name: Playbook - Morgan Olson - Summer Shred Abs Day 1
Uploaded: 2024-01-21T02:10:11.401Z
Duration: 20 min
Description: Summer Shred Abs Day 1

i love wood chops and they get me sweating af

Jade

Rosie

Deb Livingston

Emily

I liked the timed burpees doesn’t give me as much dread 🤣😂

Loving the bear crawls it’s brutal and I love it🔥🔥🔥

Candace

Started doing this as a warm up. Great! Ready for more

Angelo

Definitely turns blood into sweat!!💀🔥

Cari

Using this as a pre-workout before getting into the DB Fighter. Great 🙌🏾🙌🏾

Cindy

Mandy

Elizabeth

Fetch

Rascal

Sarah

Ayla

Brianna Carter

Feeling the burn! Enjoying the bear crawls!

Starting over an adding more cardio - this definitely building my core foundation!

Tyeisha

Took a bit of a long break and I'm so excited to be back! Mix and matching programs and pushing myself! Thanks Momo for the fantastic programs and the never ending motivation from this entire community!

Leon

Mixed up wit my Thursday morning routine✅👌🏼❤️‍🔥

yangBAE

Amber

Kiki

Tessa

Gatorz13

Ingrid

Ryia Wescott

Danielle

Betina

Rosalba

Béryl

Amy McKinney

Added this on to Diesel Challenge and then a hiit after 🔥🔥 dying

Awful 🥵 but testing 🙂👍🏼 I can’t do burpees but did my kinda burpees, hopefully get better each time 👍🏼

Christine

Fanny

Good addition to the #DieselSeason challenge! Love to hate burpees!

Jess

Eden

Burpees never get easy 🥲 but I love the burnnn! 🔥🔥

Cierra

Wilk

Ashley

Brutal in the best way! Took beginning pic to see the difference after the programs done.

Emma Crenshaw

After doing week 1 day 1 of the fighter program…whew. Had to have a modification bc I have I home gym so I couldn’t do weight cable crunches but decided to throw summer abs day 1 in its place. S W E A T

Heart rate is up and I’m dripping in sweat 🥵

Natasha

Got my heart rate up and sweat glands working!😅

Rebekah

Tracey

GOAL
Accumulate a high amount of work load through pressing, hip flexion and jumping #HeavyBreathing 

DETAILS
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Lower the whole body to lay on the floor.
4. Press up off the floor and jump your feet under your hands (optional: scale by stepping one leg under your shoulders at a time.)
5. Return to a standing position with feet under your hips.
6. Jump up and clap overhead.
7. Repeat until sweat turns into blood

Pro-tip: Burpees are extremely mentally challenging. You will hit mind failure before you hit muscle failure, so zone in and kill this shit. 

CUES
- Chest to Ground
- Feet Replace Hands
- Breathe with a Rhythm

Burpees

GOAL
Get that static hold for core endurance and strength #PlankMore

DETAILS
1. Feet together, butt squeezed, tuck the ribs down and flex your belly button in. 
2. Actively crunch you abs into your spine and keep the elbows below the shoulders or slightly in front. 
3. Keep it tight and focused. Think about donuts, not how bad it hurts. 

CUES
- Elbows Under Shoulders
- Feet Together
- Extend Legs

Plank

Ab Incinerator

8 Minute AMRAP 

AMRAP means As Many Rounds As Possible! 

With in 8 mins try to get as many rounds of this circuit. 

1. Ankle Biters 20 on both sides
2. Banded Wood Chops 10 on both sides. 
3. Bear Crawl 10 steps forward and back. 

Goal try to do at least 3/4 rounds!

GOAL
Get those V-line obliques by looking like a weirdo #WorthIt

DETAILS
1. Lay on your back. 
2. Bend your knees and place heels far enough where you have a good range of motion on the movement.
3. Crunch your abs into your spine and slightly elevate the shoulders off the ground.
4. Straighten out your arms and begin by touching your ankle with one arm. 
5. Move slow and intentionally aim to contract the obliques. 
6. Repeat on the other side.

Ankle Biters

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a resistance band above shoulder height. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Banded Wood Chop

GOAL
Core and joint stability 

DETAILS
1. Starting on all fours, hands under your shoulders and knees below your hips, engage your core to keep your back flat and over your knees 1-2" off of the ground.
2. Step forward with the opposite hand, and opposite foot while maintaining a tight core and flat back.
3. Do 10 steps forward and back.

CUES
- Flat Back 
- Hips Low 
- Stable

Bear Crawl

Ab 🔥🔥🔥 AMRAP

Summer Shred Abs Day 1

first i lose my abs then i build them 🥵

Logan

Summer Shred Abs Day 2

Haeley

Summer Shred Abs Day 3

Jonatan

Tucking the tail for leg lifts is Killer!

Alex

Summer Shred Abs Day 4

Felt good as an addition to a fighter workout.

Summer Shred Abs Day 5

Summer Shred Abs Day 6

Nicole

Great morning workout 🏋️ doing from home so I swapped the cable crunches with reverse crunches & the air dynes with 20r of starfish crunches 💪🏽

Summer Shred Abs Day 1

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