Name: Playbook - Morgan Olson - Summer Shred Day 13
Uploaded: 2024-01-21T02:10:11.744Z
Duration: 20 min
Description: Summer Shred Day 13

Alex

Angelo

Haeley

Rosalba

Tyeisha

Sarah Macon

That one was particularly brutal! 😆 Thanks!

Ryann Reus

Some of the videos doesn't work. They just turn black

Camilla

Nika Zethner

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
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

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

Hollow Rock

GOAL
Get in a stacked position and build some shoulder and oblique strength 

DETAILS
1. Position your feet stacked on top of each other.
2. Elbow is under your shoulder and forearm is resting on the floor. 
3. Contract your core and raise your hips until your body is in a straight line from head to toe. Don't let the hips drop.
4. Hold until you forget where you are. 
5. Switch sides. 

CUES
- Elbows Under Your Shoulder
- Squeeze Butt
- Shoulder's Stacked Over Each Other

Side Plank

Hold it tight! Ab 🔥

GOAL
V-lines baby 
 DETAILS
1. On your butt, bend your legs at the knees.
2. Get a proud upright chest. 
3. Twist your torso and punch through with the fist.
4. Hold the contraction for a second and move back to the starting position while breathing out. Repeat on the other sides.

CUES - Proud Chest
- Squeeze Abs
- Exhale on the Punch

Torso Twist

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

TABATA

Summer Shred Day 13

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

Jonatan

Tucking the tail for leg lifts is Killer!

yangBAE

Summer Shred Abs Day 4

Felt good as an addition to a fighter workout.

Jess

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 💪🏽

Summer Shred Day 13

Community

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