Name: Playbook - Suncana Sonnenburg - Day 21 - AMRAP Abs
Uploaded: 2024-01-22T20:12:45.177Z
Duration: 20 min
Description: Day 21 - AMRAP Abs

AMRAP stands for As Many Reps As Possible 
Set a 20 min timer 
Do the full set all the way through and then repeat that as many times as possible until the 20 min timer goes off.
Take time to rest whenever you need it and track how many times you got through the full workout at the end.
A yoga block is used here but feel free to sub in a water bottle, a pillow or a ball - whatever you have - it’s just there for the feedback.

Start out in a high plank w the block/bottle right underneath your face
Grab the block w one hand and place weight into the other hand 
Rotate onto the outer edges of the feet and as you lift the block/bottle up to the sky 
And come into side plank 
Rotate back down to high plank and place your item back under the face as you come back to high plank 
Repeat on the other side 
That’s 1 rep

Plank Rotations

Start w the sits bones pushing into the ground, the body in a v shape, knees bent to 90 degrees and a block or bottle in your left hand at the chest
Lengthen out the left leg as you pass your item underneath the knee of the right leg to the right hand 
Bring the item back to the chest but this time in the right hand and bring the left knee back to 90 degrees
Lengthen out the right leg as you pass your item underneath the knee of the left leg to the left hand 
That’s 1 rep

V Sit Pass Around

Start w the sits bones pushing into the ground, the hands on the ground behind you and feet off the ground 
Place the block or other item just in front of your feet 
Lean back into the arms as you lengthen the legs forward around your item 
Lift back up to the starting position w the knees closer to the chest
Repeat

V Outs

Start w sits bones pushing into the ground, arms behind you and legs straight above the item you placed in front of you 
Exhale and simultaneously lean the back onto the form arms as you drop the legs to the left of the item 
Lift back up w the upper body and the legs 
Go to the other side 
That’s one rep

Double Leg Around the World

Ab AMRAP

Day 21 - AMRAP 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 21 - AMRAP Abs

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