Name: Playbook - Morgan Olson - Summer Shred Day 19
Uploaded: 2024-01-21T02:10:11.840Z
Duration: 20 min
Description: Summer Shred Day 19

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

GOAL
Protect that rotator cuff and test your core strength #AbLife

DETAILS
1. Start in a high plank with your feet slightly wider than hip width apart.
2. Keep your lower back stable as you raise one hand to tap the opposite shoulder.
3. Minimize rocking for ultimate ab work and keep your shoulder blades rounded forward for more rotator cuff gains.
4. Repeat on the opposite side.

CUES
- Protract Shoulders
- Squeeze Butt
- Crunch Abs into Spine

Shoulder Taps

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
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable above shoulder height. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Wood Chop

7 minutes AMRAP

A1: jump rope 100
A2: flutter kicks 50 (2:1)
A3: jump rope 75 
A4: flutter kicks 25 (2:1)
A5: jump rope 50 
A6: flutter kicks 25 (2:1)

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
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

Cardio finisher drop set

Summer Shred Day 19

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

Haeley

Rascal

Summer Shred Abs Day 3

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.

Jess

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

Mads

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

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

Summer Shred Day 12

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

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

Summer Shred Day 19

Community

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