Name: Playbook - Suncana Sonnenburg - Day 11 - 10-1 Abs
Uploaded: 2024-01-22T20:12:45.140Z
Duration: 45 min
Description: Day 11 - 10-1 Abs

Perform 10 reps of the first exercise in each set followed by 10 reps of the second exercise in the set.
Then do 9 of each, 8 of each etc..
Right down to 1 rep if each move 
Then move onto the second set and do the same

Do each of these moves before moving onto the second set

Start on your back 
Knees over hips, hands pushing into knees, knees pushing toward the chest
Release the right hand and left leg
Touch the left foot and right hand to the ground 
The opposing hand and knee still pushing into each other 
Come back to start 
Release the left hand and right leg
Touch the right foot and left hand to the ground 
Come back to start 
Repeat

Bird dog

Start in a low plank position
Rotate your hips from one side to the other
Keeping your back flat and your core engaged
One rotation to the right and one to left is 1 rep

Low plank hip dips

10-1 Set 1

Go through this set after you do the first set

Start w your forearms and hips on the ground 
Bring the knees to chest 
Using the lower belly drop the heels {knees still bent} to the mat 
Open your thighs to tap the heels out and open 
Bring the open knees up 
Squeeze the legs together to come back to the start
Repeat

Inner Thigh Square Taps

Start in a high plank 
Use your core to jump forward into a lifted table top 
Jump back to high plank 
Repeat

Plank Jump to Bear

10-1 Set 2

Day 11 - 10-1 Abs

Disclaimer | Listen to Your Body

Suncana

I’ve barely started, but I’m pretty darn sure I’ll be transformed in a few weeks if I keep this up! Amazing program 💃

Lilly

Been too busy tk workout lately, this challenge is definitely a great way to get back at it again 🔥🔥🔥👌

Day 11 - 10-1 Abs

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