Name: Playbook - Morgan Olson - Summer Shred Abs Day 5
Uploaded: 2022-11-02T21:49:19.565Z
Duration: 20 min
Description: Summer Shred Abs Day 5

Gatorz13

Danielle

Rosalba

Abs are blasted after yesterday! This was definitely what I needed for today.

Mads

Ashley

“Burn baby burn!” Say the abs of steel!

Rebekah

Keyera

Hurray!! Very satisfying and easy work out 👍🏼

Carmine Oceano

Loved this one! The first superset of planks and obliques nearly killed me after the Challenge Day 2 (wobbly shoulders). Thanks!

Ginou Lotus

Snoopy

🥵🥵🥵🥵🥵👍🏾👍🏾👍🏾

Denise

Sarah

Nika Zethner

Taylor

3 rounds 30 seconds each round try not to drop before you finish the round.

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

GOAL
Obliques and upper back 

DETAILS
1. Perfect side plank aka squeeze glutes. 
2. Grab a 2-5lb dumbbell and rear delt fly it back to parallel. 
3. 10 reps each side. 

CUES
- Shoulder Blade Retraction & Depression

Side Plank Left Rear Delt Flys

Side Plank Right Rear Delt Flys

Plank Madness 😝

GOAL 
Full stretch of abs with a mind muscle connection to your 6-pack

DETAILS
1. Lay with your back on a physioball. 
2. Walk back to hang off the ball more.
3. Fully stretch your abdominals and mind muscle connect to your abs.
4. Sit up towards the ceiling, not just forward.
5. Exhale on the contraction.
6. Slowly lower to fully stretch. Repeat.

CUES
- Hollow Rock
- Crunch Abs into Spine 
- Sit Up Not Just Forward

Sit Ups on Ball

GOAL 
Build some killer obliques with this one. These can help with the "V" that everyone is obsessed with, but can also add a little width to your sides so find the balance you want.

DETAILS
1. Feet are shoulder width apart, posture is perfect and upright. Butt n gut squeezed. 
2. With a dumbbell in one hand. Bend to that side. Pretend you're a lil organic, frosted pastry in a toaster. Don't bend back or forward because your golden skin will get burned. 
3. As you're bending to the side, don't push the hips to the side either. Everything is stationary, just the torso is compressed. You are not wiggling those hips. 
4. Return to starting position and repeat each side.

CUES
- Squeeze Ass
- Don't Get Burned
- Hips In Place
- Posture is Upright AF
- Ribs Tucked

Side Bends

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

Ab Circuit 🔥

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

Summer Shred Abs Day 5

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!

Haley

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

yangBAE

Amber

Summer Shred Abs Day 1

Ingrid

Logan

Summer Shred Abs Day 2

Betina

Summer Shred Abs Day 3

Stacking these w/other workouts = 💯🔥🔥🔥

Natasha

Summer Shred Abs Day 4

Summer Shred Abs Day 6

Didn’t have that last machine so I did burpees 🤙

Summer Shred Abs Day 7

Alaina

I can't do the cable crunches the right way - I tried, but even with Charlie's assistance I just couldn't do it. So instead I did 5 lb weights in each hand and did weighted crunches straight up to the ceiling. I did that 4 rounds 20 x each. And then the burpees are still hard but I pushed myself to do 10 of them for the 3 rounds as shitty as they might look and I'm really feeling proud.

Maddie

Summer Shred Abs Day 8

Tyeisha

Summer Shred Abs Day 9

My plank time is really increasing! Made 2 mins without too much suffering. Close to 3 at burnout. Can't believe it's Day 10 Ab Shred and I am experiencing real strength improvement! Thanks!

As always it was amazing. Straight to the point. Just perfect 👍

That was awesome. Really hard but super worth it.

Summer Shred Day 10

Working out at home, I didn’t have access to the required equipment for the first few - but that’s where it gets fun and creative to find alternatives. I did the windshield wipers on the floor with a 15lb dumbbell, subbed the plate push/sled for 10 min of jump rope, and did the leg raises on the floor. No excuses, let’s get it!

I like all the varied ways to hit the upper & lower abs & obliques. Feeling the improvement in core strength and it's actually really helping me with my other workouts (DB Fighter and Photo Challenge). Thanks so much!

Summer Shred Day 11

But why are the hip drops so brutal?? 😅

I am TOAST. (Piled this workout on top of today's Challenge with arms/abs.) Thanks!

Summer Shred Day 12

Zoé

Summer Shred Day 13

I enjoyed it a lot. And loved the fact that no gym equipment was needed. Did it at home.👍

Ngaire

Summer Shred Day 14

Been doing this now for 15 days. Never seen my stomach look so good.

Caity

Summer Shred Day 15

Perfect active rest day break from #dieselseason 💪🏼

40’secs not 40 reps first superset - goodness that was good (if I read correctly) hah!

Angie

That first superset nearly ended me, lol. Thanks!

Summer Shred Day 16

Jordan

Summer Shred Day 17

Summer Shred Day 18

Yeaaaa, love that last cardio/abs mix-up, thanks!

Summer Shred Day 19

Had so much energy tonight - this awesome abs routine topped off a chest/shoulders day and I feel great! Thanks!

Summer Shred Day 20

Jamie

Can't believe the 21-day shred is over! Time to repeat - that was awesome!!!

need more ab workouts that don't require 2 functioning shoulders. impossible to do while recovering from shoulder surgery without modifying a lot

Summer Shred Abs Day 5

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