Name: Playbook - Morgan Olson - Summer Shred Day 12
Uploaded: 2024-01-21T02:10:11.722Z
Duration: 20 min
Description: Summer Shred Day 12

Deb Livingston

Alex

Is Ab pump a thing? Because I think it’s a thing!!

Mads

Great addition to getting some steps in on a rest day. 🖤💛

Jess

Haeley

But why are the hip drops so brutal?? 😅

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

Maddie

Nika Zethner

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
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

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

7 minute AMRAP

GOAL
Stability plus 6-pack training

DETAILS
1. Place hands behind you, facing your hips. 
2. Slowly lower your chest and lower your bent knees. 
3. Try to keep the chest tall and proud. The more upright posture you have, the harder it is. 
4. Lower just until you feel the tension is still in your abs. 
5. Don’t lower too much that your hips do all the work. 
6. Crunch back by squeezing your abs. 

CUES
- Crunch Abs
- Proud Chest

Bench Crunch

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

Circuit

Summer Shred Day 12

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

Rascal

Summer Shred Abs Day 3

Jonatan

Tucking the tail for leg lifts is Killer!

yangBAE

Summer Shred Abs Day 4

Felt good as an addition to a fighter workout.

Rosalba

Summer Shred Abs Day 5

Danielle

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 💪🏽

Angelo

Summer Shred Abs Day 7

Alaina

Summer Shred Abs Day 8

Summer Shred Abs Day 9

As always a great add on to any post workout!

Summer Shred Day 10

Loving my results - down 4 pounds - in 2 weeks. Although it could’ve been more if I follow nutrient information

Tyeisha

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!

Summer Shred Day 11

Summer Shred Day 13

Someone else said it, but those V-ups. Wow.

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 12

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