Name: Playbook - Rosana Hernandez - Week 1 (Days 1-7)
Uploaded: 2021-01-18T11:45:31.880Z
Duration: 5 min
Description: Week 1 (Days 1-7)

Perfect start out. I just started back and I hate doing core omg hate it

Katie

I thought the 12 leg raises would be easy cuz it’s just 12 hit by the end I was like wow I can barely do the last one lol

Matt

Welcome to week 1 of your 4 week ab challenge! Remember that for lean abs, nutrition is going to be the biggest factor. If you need guidance, check out my nutrition plan in the “insights” tab. Make sure you are completing these exercises every day for the entire first week. It only takes a few minutes! These exercises should help build a strong base so that we can continue to progress in stability and strength every week.

This circuit is going to be the starting point for your ab challenge. You should do this circuit every day for the first week. If you feel like you are more advanced, do it twice a day.

- Stack your elbows with your shoulders and make sure you’re not rounding your upper back or dipping your hips. Your body should look like a straight line. 
- Push your heels together and back. Drive your elbows toward your toes and toes toward elbows to create maximum tension. 
- Make sure you are pulling your belly button into your spine and lengthening your legs without raising your hips higher than your back and legs.

Tension Plank

- Stack your elbow with your shoulder and straighten your upper arm so that it is in line with your other elbow and shoulder. (Mine is slightly off here because I did not have a mirror in front of me)
- Stack your feet and rotate your hips slightly forward so that they are also in line with the rest of your body. Make sure your neck is also aligned and not excessively pulled forward or tilted. 
- Imagine there is an imaginary string pulling your hips up toward the ceiling and hold.
- Make sure you do both sides. (30 seconds on each side)

Side Plank

Rest on tailbone and pull your shoulders out of your ears. Inhale to lengthen your legs and exhale to pull your knees into your chest. Pull your belly button into your spine to ensure you are tightening your core the whole time.

Knee Tucks on Elbows

Start in a push up plank position. Pull your shoulders back while pulling your belly button into your spine. Bring your knee toward the opposite elbow. Try to touch the elbow if you can. To increase intensity, do these slowly!

The reps are 30 total (15 on each side)

Mountain Climbers

Lay with your palms rested at your sides. Try to press your lower back into the ground. Exhale to raise your legs toward your chest. Inhale to SLOWLY bring them down.

Week 1 (Days 1-7)

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