Name: Playbook - Sarah Stage - Day 6 - Ab challenge
Uploaded: 2022-03-07T21:47:53.622Z
Duration: 45 min
Description: Day 6 - Ab challenge

Circuit 6 rounds

Plank dips 1 min 
30 sec break 
Bicycles 1 minute 
30 sec break 
Ab Cross crunches 1 minute 
30 second break 
Plank hold 45 sec

- Keep your elbows underneath your shoulders, locking the knees and squeezing your glutes.
- Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.
- Rotate your hips to the right and dip your body almost to the floor.
- Return to the starting position and repeat to the left side. 
- Keep alternating sides until the set is complete.

Plank Dips

- 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

- 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

- Keep your elbows underneath your shoulders, locking the knees and squeezing your glutes.
- Keep your lower back flat by pulling your belly button into your spine and squeezing your abs.

Plank

Circuit

Day 6 - Ab challenge

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

Day 6 - Ab challenge

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