Name: Playbook - Nikki McGrath - W4/D1 Abs
Uploaded: 2024-04-10T18:04:55.093Z
Duration: 16 min
Description: W4/D1 Abs

Week 4 is here already 🫶🥹
I’m so blessed and grateful you’re here. Thank you for being apart of my 30 Day ab sculpt! 

Let’s crush this last week! 

Today’s workout looks like a series of times circuits. Set your timer for the time allocated and rock it out. You can and you WILL. 🙌

Set your timer for 7 minutes and repeat these 4 exercises as many times as you can. You got this!

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- 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

- 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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Modification:
If need be, you can step back, lower to your knees instead of a high plank, lower down to the floor then step back up to standing 

Repeat.

Burpee

7 Minute Abs

Set your timer for 5 minutes and repeat these 2 exercises as many times as you can within that time frame. You got this!

- 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

Plank Hop Overs

5 Minute Abs

Plank central

60 second holds: 
Elbow plank 
& 
Side plank (30 seconds each side)
& 
Plank weight slides

- 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

- 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. *30 seconds one side, and 30 seconds on the other 

Modification:

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

W4/D1 Abs

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