Name: Playbook - Nikki McGrath - W3/D3 Abs
Uploaded: 2024-04-10T18:04:55.072Z
Duration: 18 min
Description: W3/D3 Abs

Nikki

Day 3 of this week, here we go! Reminder to be PROUD of yourself for showing up and doing the dang thing 🙌

Today we have 3 tuned circuits: 45 seconds on of exercise followed by 15 seconds rest. Repeat each circuit 3x before moving to the next one. 

You got this, let’s do it!

Today we have a timed circuit:
45 seconds on of exercise followed by 15 second rest.

Repeat 3x

- 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

Timed Circuit #1

- 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

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

Times Circuit #2

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

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, simultaneously lower your legs and arms until they are almost touching the ground, and the raise up. 

Repeat. 

Modification: 
Just lower your legs and leave your arms stationary.
OR
Lower one leg at a time, still leaving your arms stationary.

Dumbbell deadbugs

For this exercise, begin on your elbows, leg’s extended out in front of you. Press through your elbows to pull your shoulders down and back.


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 both legs simultaneously as low to the ground as you can. Raise, and repeat. 

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

W3/D3 Abs

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