Name: Playbook - Sarah Stage - Day 3 - Ab Challenge
Uploaded: 2022-03-07T21:47:53.606Z
Duration: 45 min
Description: Day 3 - Ab Challenge

Circuit 3 sets 
Ab reach above head 2 min 
30 sec rest 
Ab cross 2min
30 sec rest 

4 sets 
Ab bicycles 1 min 
Rest 30 sec

- Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves. Keep your feet flat on the floor.
- Grab the dumbbell with both hands and straighten both arms overhead and behind you. 
- Do an explosive situp, bringing the dumbbell between your legs.
- Slowly return the weight in an arch to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

Ab Reach Overhead

- 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

Circuit

- 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

Day 3 - Ab Challenge

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

Day 3 - Ab Challenge

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