Name: Playbook - Ally Yanecek - Six-Pack Attack Level 1
Uploaded: 2024-03-23T17:06:31.519Z
Duration: 10 min
Description: Six-Pack Attack Level 1

Activation: posterior pelvic tilt 10" hold x 2

-   Up Up Down 
-   Dead bug
-   Shovels
-   Leg raises
-   Leg raise hip raise

- Back flat to floor, core tightened
- One leg up, second leg up
- Lower both with control


* perform slowly and do NOT let your back arch

Up Up Down

- Back stays FLAT TO GROUND 
- Drop R arm and L leg 
- Bring them back, then switch 


If your back is not staying flush to the ground, do not lower your arm/leg as close to the ground 

Advancement: straighten legs out the whole time, hold weights, use ankle weights

Dead Bug

- Back stays FLAT to ground (activate your core to round your back a bit)

- Start with knees at chest
- Straighten them out
- Activate core more to lift feet up


Modification: shoot legs out higher (not as close to ground) or keep knees bent 
Advancement: use ankle weights

Shovels

- Squeeze core to flatten back to floor

- Lower legs to ground
- Activate core more to bring legs back up


Modification: don’t drop legs as far or bent knees slightly
Advancement: squeeze a dumbbell between your thighs or wear ankle weights

Leg Raises

- Legs straight and tight, back pressed into floor

- Lower legs (only going as far as your can with your back STILL FLAT to ground)

- Squeeze core to lift legs up

- Squeeze abs even more to lift hips off ground


Modification: don’t lower legs as far or add a slight bend in knees
Advancement: squeeze a dumbbell b/w thighs or add ankle weights

Leg Raise Hip Raise

Circuit

Six-Pack Attack Level 1

Todd

Crunch Time

Posterior Core Challenge

Good combination of exercises!  Felt every bit! Thanks!

Waisted Time

These are great, added bonuses to my other workouts.  I can do them after a regular workout or they’re short enough to do for a quick movement break anytime. I can decide if I have time for  1 circuit or 2.

Oblique Freak

Floor Only Cardio & Abs

Great workout, my kiddos joined in this time. 🙂

Standing Core

Six-Pack Attack Level 2

HardCORE obliques

HardCORE obliques II

Crossbody Abs

ADVANCED Crossbody Abs

Loved this Ab workout! Feeling the burn 🔥

Six-Pack Attack Level 1

More workouts from Ally Yanecek