Name: Playbook - Tiffany Jenkins - Washboard Abs
Uploaded: 2023-02-23T01:59:03.825Z
Duration: 25 min
Description: Washboard Abs

- Place band in hands
- Place hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position
- Put body weight into left hand while moving right hand out, down, back up, and in (L shape)
- Stay on this side for 30 seconds then switch

High plank hold with L movement

- Lay on your back with legs bent
- Lift your upper body off the floor in a slow 1-2-3 count
- Lower back down to a lying position with that same slow 1-2-3 count

Sit ups with slow 1-2-3 count

- Place band around wrists
- Come down to your forearms, elbows under shoulders and hands out front
- Keep entire body tight as you hold position
- Walk right for a few reps with arms and legs —keeping band tight
- Walk other direction

Banded Plank Walks (on forearms)

Block 1

- From a high plank, go down to forearms
- Hop knees in and back out
- Come back up to high plank
- Repeat

High plank, forearm plank, hop in & out

- Raise your shoulders off the floor into a crunch
- Alternately reach towards your heels engaging your obliques (right hand touches right heel, left hand touches left heel)
- Repeating back and forth

Heel tap crunches

- Lying on your back, holding a single dumbbell in your hands 
- Lift your legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

Washboard Abs

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