Name: Playbook - Nikki McGrath - W3/D1 Abs
Uploaded: 2024-04-24T17:43:45.158Z
Duration: 20 min
Description: W3/D1 Abs

Nikki

Week 3 of our Ab Sculpt, whoop whoop!! 

I’m really excited about today’s ab workout- it’s plank central! 

If planks are something you really really don’t like- I hate to break it to you but the only way we get better is by doing them! Tell yourself “you can and you will.” 

Deets: 

You have 50 reps for each exercise, and make sure to do them consecutively before moving on to the next. 

For the side plank hip dips, do 25 on one side, and 25 on the other. 

Modification: 

For the planks, modify by moving to your knees, ensuring you’re keeping your butt down and torso straight.

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

- 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

Plank Zippers

High plank shoulder taps

For this exercise, start in a plank, ensuring your hands are underneath your elbows. From here, bring your feet in closer to your hands. 

Hop your legs up into the air, and then lower down to the other side, hopping back up immediately as you land. 

Modification: lift one leg up and “hop” the other one up. You got this!

Plank Hop Overs

- 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

Elbow Plank Hold

W3/D1 Abs

Jessica

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Rebekah

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Whew my abs are on fire! Great workout 🔥

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Sooo good- my abs are on fire 🔥🔥🔥

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