Name: Playbook - Morgan Olson - Summer Shred Abs Day 3
Uploaded: 2024-01-21T02:10:11.468Z
Duration: 25 min
Description: Summer Shred Abs Day 3

Deb Livingston

Haeley

Rascal

Angelo

I’m restarting an I improved! The burn is a different level now.

Tyeisha

Danielle

Betina

Rosalba

Jordan

Natasha

Muge

Nice add on to another workout or cardio,

Jess

Ashley

Rebekah

No matter how many times we meet, that hollow rock hold is so cold. Ouch! I'll be feeling it tomorrow. Thanks!

Samara

Ginou Lotus

This time I haven't found the strength to do 2 of them😢. Try hard but I couldn't. I will work harder for tomorrow. But in general it was great 👍.

That one was hard!! Showed me I really need to work on my core strength and endurance

Kendra

Rosa

I did it again. This isn't just one of those accidents to repost. I did the landlines. I did the 2nd set but had a plank hold instead of plank ups. And I did 10 half burpees before I start shaking and gave up again. I'm just proud I did it.

Maddie

I struggled big time with this one.
Jump-ropes are impossible without proper support so my tits just keep coming out of my sports bra even even I tried everyone I own. Then I could only do 15 half burpees in total and just started crying and calling it quits for the day. Changing meds and struggling with a lot of things lately. I tried coach. I'll try again later tonight, same workout unless you suggest something otherwise.

Snoopy

Sara

Lilia  Bustamante

that killed me! The hollow holds, the mini cardio sesh… ooof 🥲

Mara

Denise

Paige

Arden

No shoes no shirt and I still get service

Sarah

Burn baby, burn!!! I’m obsessed with these workouts. ❤️❤️❤️

August

Natalie

Mentally it was a bad day but pulled my head out of my ass and killed an arm and core day 🔥 needed that clarity. These core workouts are seriously amazing! Pushing me each workout!

Shania

This one is going to hit the strength and cardio

GOAL
Carve those v-lines in babyyy

DETAILS
1. Standing tall, hold the end of a barbell in both hands at chest height, and keep your arms straight.
2. Brace your core as you slowly move your arms to the left or right, toward your hips.

CUES
- Crunch Abs into Spine
- Proud Chest
- Move from Core

Landmine Windshield Wipers

Circuit 
3 workouts 45 seconds on, 60 seconds off

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

GOAL
Build ab strength relative to your body weight 

1. Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
2. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor.
3. The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground).

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock Hold

GOAL
Refining your ab and shoulder stability

DETAILS
1. Starting in a perfect plank position on your elbows, press up to your hands by starting with one arm. 
2. Aim to minimize rocking of the spine and lower back.
3. Squeeze your butt and crunch your abs into your spine.
4. Lower back down gradually to elbows.
 CUES
- Squeeze Butt
- Crunch Abs
- Protract Shoulder Blades

Plank Ups

Ab circuit

380 reps to finish it off. 

Jump rope - 80 reps x 4
Half burpees - 15 x 4

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

GOAL
Half the burpee, half the suck #cardiofatburner 

DETAILS GOAL
1. Bend over and reach the hands to the ground.
2. Jump the feet back into a plank position.
3. Return to a standing position with feet under your hips.
4. Jump up and clap overhead. Step in, if jumping is too challenging. 
5. 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
- Feet Replace Hands
- Quick Jumpe in
- Breathe with a Rhythm

Half Burpee

Cardio Finisher 🔥380🔥

Summer Shred Abs Day 3

i love wood chops and they get me sweating af

Jade

Rosie

Summer Shred Abs Day 1

first i lose my abs then i build them 🥵

Logan

Elizabeth

Summer Shred Abs Day 2

Jonatan

Tucking the tail for leg lifts is Killer!

Alex

yangBAE

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 3

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