Name: Playbook - Rosana Hernandez - Week 2 (Days 8-14)
Uploaded: 2021-01-18T11:45:50.081Z
Duration: 5 min
Description: Week 2 (Days 8-14)

Matt

Welcome to Week 2 of your 4 week ab challenge! Here is your circuit for the next 7 days. We are progressing in difficulty this week and incorporating exercises that are more challenging to your stability.

- 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 your tail bone and lengthen your spine and legs. 
- Inhale to straighten your legs and exhale to pull your knees into your chest 
- Arms and finger tips are lengthened at your side. They do not touch the ground.

Knee Tucks

- Start in a quadruped (on hands and knees) with core engaged. 
- Lengthen your arm and opposite leg in a straight line. Arm should be in line with your ear. 
- Touch the elbow of the lengthened arm to the center of your lengthened knee. This should look like a crunch. 
- Inhale to lengthen. Exhale to crunch.
- The reps are 12 on each side.

Bird Dogs

- Raise your legs and keep your pelvis tucked. 
- Keeping your legs together, slowly move them from one side to the other. Make sure shoulders don’t come off the ground.
- The reps are 20 TOTAL (10 on each side)

Windshield Wipers

Ab Circuit Week 2

Week 2 (Days 8-14)

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

Week 2 (Days 8-14)

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