Name: Playbook - Rosana Hernandez - Week 4 (Days 22-28)
Uploaded: 2021-01-18T11:49:05.618Z
Duration: 5 min
Description: Week 4 (Days 22-28)

Matt

Congratulations on making it to the last week of your ab challenge! This is going to be the most difficult week, but with all of the progress you’ve made so far, I’m sure you’ll kill it! Again, we are doing these 5 exercises daily for the next 7 days. Feel free to do the circuit twice a day if you want even more of a challenge.

- Start in a push up plank position.
- Come down to your elbows one arm at a time while trying to keep your body as stable as possible.

Push Up Plank to Elbow Plank

- Start in a side plank position with shoulder stacked over elbow.
- Slowly come down to both elbows while keeping your body as stable as possible and core engaged the entire time. 
- Shift to a side plank on the opposite side and try to raise your hips up.
- The reps are 8 on each side (16 TOTAL)

Alternating Side Plank

- Start on your back with arms overhead and legs bent and elevated. Keep pelvis tucked. 
- Sit up and reach toward your toes with your fingers. 
- Slowly come back down and bring your arms back overhead.
- Inhale to come down and exhale to sit up.

Sit Up with Legs Elevated

- Start on your hands and knees with hands lined up with shoulders and knees lined up with hips. 
- Extend your leg and arm on the same side of your body and touch that elbow to the center of that knee. 
- Your core and glute on the side that is bent should be maximally engaged. 
- Try to rotate the hip of the side that is extended into the ground. 
- Try as hard as possible not to shift to one side. 
- The reps are 10 on each side (20 TOTAL)

Ipsilateral Bird Dog

- Perform a reverse crunch the same way we did last week. 
- After you lift your legs and pelvis, pull your knees into one side of your body and then return to center and pull your knees into the other side of your body. 
- Return to center and slowly bring your pelvis and legs down.

Reverse Crunch with Alternating Twist

Abs Week 4

Week 4 (Days 22-28)

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 4 (Days 22-28)

Community

More workouts from Rosana Hernandez