Name: Playbook - Nikki McGrath - W2/D3 Abs
Uploaded: 2024-04-23T21:25:59.546Z
Duration: 16 min
Description: W2/D3 Abs

We are HALF WAY through week 2! Great job on crushing it and showing up for YOU. You can and you will, let’s do it!

Alright alright here 👏 we 👏 go 👏

Today we have the 100s: you have 100 consecutive reps of each exercise. Remember to do this at your OWN pace: push yourself, and also rest when you need too.
You could do 5 sets of 20, 4 sets of 25, or whatever makes sense to you.

Note: for the side plank dips, it will be 50 each side. 

Modifications:
If a full plank is too challenging, move to your knees. Just keep your butt down and torso straight. Hands should be under the shoulders.
*for the side plank, you can also modify by going to you knees: take your bottom leg and bend it to a 90 degree angle. Rest on the side of your leg and keep your top leg straight. Make sure your hips and stacked. *

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

For this exercise, begin on your back, legs up in the air at a 90 degree angle to your hips.

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.”

Then, lower one simultaneously as you lift the other, scissoring back and forth. 

Modification: bens your legs and reduce the range of motion.

Scissors

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement

Half the reps on one side, then half the reps on the other. 

Modification:

Drop your lower leg down to your knee, keeping your top leg straight.

Elbow side plank hip raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Single leg Sit up

Dumbbell Sit Up

The 100s

- Get into an elbow plank position, ensuring your elbows are inline with your shoulders. Engage your core and keep a strong low back (don’t let your hips dip)
- Hold for time

W2/D3 Abs

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