Name: Playbook - Rosana Hernandez - Week 3 (days 15-21)
Uploaded: 2021-01-18T11:48:52.672Z
Duration: 5 min
Description: Week 3 (days 15-21)

Welcome to Week 3 of your 4 week ab challenge! Remember we are completing all 5 of these exercises every day for the whole week. Try to perform every exercise in a way that is as controlled as possible to ensure you are using your core and achieving maximal results.

- Start in a push up plank position with your pelvis tucked and your hands lined up with your shoulders. 
- Tap the opposite shoulder with one hand and alternate while trying to keep your body as stable as possible.
- The reps are 20 TOTAL

Shoulder Taps

- Start in a side plank position with your elbow stacked underneath your shoulder.
- Raise your top leg toward the ceiling and try to remain stable for 30 seconds on each side.

Side Plank with Leg Raised

- Raise your arms up overhead while lengthening your legs making sure they don’t touch the ground.
- Pull your legs into your chest and wrap your arms around them.
- Inhale to lengthen and exhale to crunch. 
- Keep your belly button pulled into your spine and try to be as controlled as possible.

Wrap Arounds

- Start on hands and knees with hands lined up with shoulders and pelvis tucked. 
- Extend one leg and then touch that knee to the opposite elbow making sure to pull your core in while you are doing this. 
- With that same leg, touch the outside of the elbow that is on the same side as the extended leg. This way you are touching the opposite elbow and same side elbow immediately after and hitting all parts of the obliques. 
- The reps are 10 on each side.

Contralateral to Ipsilateral Quadruped Scissor Crunch

- Start on your back with legs together and pelvis tucked and hold on to something stable with both hands overhead. 
- Raise your legs and pelvis in the air and pull your belly button into your spine when you are crunching.
- Inhale to lower legs and exhale to crunch up. 
- Keep legs straight and together.

Reverse Crunch

Abs Week 3

Week 3 (days 15-21)

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 3 (days 15-21)

More workouts from Rosana Hernandez