Name: Playbook - Morgan Olson - Summer Shred Abs Day 9
Uploaded: 2024-01-21T02:10:11.678Z
Duration: 20 min
Description: Summer Shred Abs Day 9

Jonatan

Haeley

Mads

Excellent ab workout, really felt the burn!! 🔥

Tyeisha

Danielle

Rebekah

Alaina

Loooovveee you ab workouts, i have tried so many, but these my body and mind really enjoys

Rosa

Ginou Lotus

I just jumped in place for 90 seconds while holding myself & honestly, that was hard. So I felt like it was really good. And then once I get my bra I'll have a place to start knowing I can actually do it. Baby steps! 
I also don't have a ball for planks, so I used my bench and just held it for as long as I could past 40 seconds each time. 
I don't have a ball for sit ups so I did weighted crunches again. 
And then the rest I just counted out how many I could do within those 40 seconds and made sure no matter what I hit that number again, even if the 40 seconds were up.
I hope that all these modifications are good!

Maddie

Ellie Bawarski

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

40 sec on 20 sec off with these 4 exercises!

GOAL
Shoulder stability and core crusher 

DETAILS
1. Start in an elbow plank position, with your elbows on a Swiss Ball/physioball.
2. Keep your core engaged, squeeze your butt and do not let your lower back arch.
3. Keep elbows directly below shoulders or slightly ahead. Do not let them retreat back towards your hips. 

CUES
- Squeeze Butt
- Hollow Rock

Plank on Ball

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
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
Rotational abs for those V-lines

DETAILS
1. Get in a perfect plank position aka feet together, crunch belly button in, squeeze butt with elbows under shoulders. 
2. Begin by dropping the hip to one side maintaining the perfect plank position. 
3. Don’t arch your lower back, instead round it by crunching your abs. 
4. Exhale on the down and repeat side to side. 

CUES
- Crunch Belly Button
- Exhale
- Squeeze Butt

Hip Drops

TABATA CIRCUIT

Summer Shred Abs Day 9

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

Deb Livingston

Rascal

Summer Shred Abs Day 3

Tucking the tail for leg lifts is Killer!

Alex

yangBAE

Summer Shred Abs Day 4

Felt good as an addition to a fighter workout.

Jess

Rosalba

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 9

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