Name: Playbook - Morgan Olson - Summer Shred Day 20
Uploaded: 2024-01-21T02:10:11.858Z
Duration: 20 min
Description: Summer Shred Day 20

Rosalba

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

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
Move from the abs, not the lower back

DETAILS
1. Sit on the butt with the knees bent and heels on the ground. 
2. With a kettlebell, grab the horns. 
3. Begin by crunching the abs and beginning the rep by crunching & rotating.
4. Maintain a proud belly button & chest. 
5. Do not round the lower back too much or relax the abs. 
6. Tap the kb on each side of your hip. 

CUES 
- Crunch Abs
- Proud Chest
- Twist from Abs

Russian Twists

Circuit

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
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Reverse Crunch

Side bend and rev. crunch

Summer Shred Day 20

Amissa

Andrea

i love wood chops and they get me sweating af

Jade

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

Alexis

Jonatan

Summer Shred Abs Day 4

Somehow these workouts make me love doing abs

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 💪🏽

Angelo

Summer Shred Abs Day 7

Alaina

Summer Shred Abs Day 8

Mads

Summer Shred Abs Day 9

Alex

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!

Summer Shred Day 20

Community

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