Name: Playbook - Nikki McGrath - W2/D1 Abs
Uploaded: 2024-04-10T18:04:55.027Z
Duration: 16 min
Description: W2/D1 Abs

Alright, here we go! Day 1, Week 2.

Today’s ab circuit is timed: 30 seconds for each exercise. Rest 10 seconds before moving to the next exercise.

For the bicycle crunch with hold, it will be 30 seconds for EACH side.

Rest for 45 seconds before starting the circuit again. You GOT this. Work hard and let’s do it!

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

For this exercise, start on your back, legs extended.

From here, engage your abdominals; cue: “on your exhale, imagine as if you are zipping them up, starting at your low abs and going up to your diaphragm.”

Next, bring one knee in toward your chest, and keep the other leg straight, hovering above the floor. Crunch up and over to the bent knee, lower back, and repeat. 1 crunch = 1 rep.

Modification: rest your straight leg down on the mat if needed.

Bicycle Crunch w/ hold

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

Bear Toe Taps

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

For this exercise, you’ll do 4 mountain climbers into 1 burpee. The rep count on this is the BURPEE. So, 8 reps = 8 burpees & “32” mountain climbers


For this exercise, start in a high plank. Rep out 4 mountain climbers: bringing your knees to your elbows as quickly as you can. Ensure your hands are inline with your shoulders, and engage your core. 
Next, jump your feet to your hands and explode up into the air. Lower down and repeat.

Modification:
 You can do this exercise elevated on a bench to reduce the range of motion. 

You can also modify by stepping back & up instead of jumping.

W2/D1 Abs

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