Name: Playbook - Saul Cervantes - Heroic Abs 2
Uploaded: 2024-01-17T15:29:43.068Z
Duration: 20 min
Description: Heroic Abs 2

This ab routine has a great mix of weighted, and bodyweight exercises that target the entire midsection, and obliques.

You’ll target the core from all angles, making sure you leave no stone unturned.

Perform all four exercises back-to-back with minimal rest in between exercises.

Start with 3 sets of 10-12 reps for each exercise, then progress to 4-5 sets for 12-15 reps per movement.

Once you complete one round rest 60-90 seconds and repeat 3-4x.

Focus on quality over quantity and do not rush the exercises.

- Sit on a bench, and place your feet inside the handles of the strap.
- Lie on the bench, keeping the lower back pressed on the bench.
- Grip the top of the bench, and pull the knees towards the chest, exhaling at the top.
- Slowly lower the hips and legs to the starting position and repeat.

Lying Cable Knee Tuck

- Secure the legs in the foot pads.
- Place the hands behind the head, and slowly lower yourself down.
- Exhale, sit up, and twist the elbow towards the opposite knee.
- Alternate sides between reps.

Decline Oblique Crunch

- Start in a kneeling position with the wheel in front of you, directly under shoulders.
- Engage your core and roll wheel forward.
- Keep your back straight throughout movement.
- Roll the wheel back in towards your knees.

Ab wheel rollout

Kneel below a high pulley that contains a rope attachment.
- Grasp cable rope attachment and lower the rope until your hands are placed next to the ears.
- Kneel down onto a pad, positioning the knees underneath the hips.
- With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. 
- Exhale as you perform this portion of the movement and hold the contraction for a second.
- Slowly return to the starting position as you inhale. 
- Don’t choose a weight so heavy that the lower back handles the brunt of the work.
- Repeat for the recommended amount of repetitions.

Heroic Abs 2

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