Name: Playbook - Sarah Stage - Day 1 - Ab Challenge
Uploaded: 2022-03-07T21:47:53.601Z
Duration: 45 min
Description: Day 1 - Ab Challenge

It’s a little confusing how long to do each exercise. 1 minute bicycles, 1 minute alternating crunch for 4 rounds?

Abbie

Ranga

Natalie Asatrian

Circuit 4 sets 
Ab cross crunches 1 min 
30 sec rest 
Ab bicycles 1 minute 

Circuit 4 sets 
Ab twist  1 min 
30 sec rest 
Side plank 1 min

- Lie flat on your back and bend your knees about 60 degrees.
- Keep your feet flat on the floor and place your hands behind your head. This will be your starting position.
- Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
- Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
- Continue alternating in this manner until all prescribed repetitions are done.

Ab Cross

- Lay on back and pull one knee in towards your chest as you lengthen the opposite leg and hover it about 2" off the ground 
- Bring your shoulder blades off the ground in a crunch and twist the opposite elbow towards your bent knee 
- Switch to the other side 
- Pull the navel to spine and twist into your obliques

Bicycles

Circuit

- Lie on the floor, crossing your right leg across your bent left knee. Clasp your hands behind your head, beginning with your shoulder blades on the ground. This will be your starting position.
- Perform the motion by flexing the spine and rotating your torso to bring the left elbow to the right knee.
- Return to the starting position and repeat the movement for the desired number of repetitions before switching sides.

Ab twist

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.

Day 1 - Ab Challenge

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