Name: Playbook - Ally Yanecek - Six-Pack Attack Level 2
Uploaded: 2024-03-23T17:06:31.523Z
Duration: 10 min
Description: Six-Pack Attack Level 2

Activation: posterior pelvic tilt 10" x 2

-   Shovels
-   Leg raise hip raise
-   Weighted sit ups
-   Tucks
-   Jackknives

- 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

- 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

- Hold weight on chest or on shoulders
- Tighten core to lift shoulders off ground
- Slowly lower

Weighted Sit Ups

- Lean trunk back ~45 degrees 
- Tighten core (back does not arch)
- Bring knees to chest
- Straighten arms and legs
- Return to start

Tucks

- Begin on your back
- Legs and arms straight, core flexed
- Tighten your core muscles to lift your legs up
- Lift your shoulders off the ground and reach for your toes
- Roll back down slowly and repeat


Modification: let heels touch ground between reps, slightly bend knees

Advancement: squeeze a weight between thighs or hold a dumbbell on chest

Jackknives

Circuit

Six-Pack Attack Level 2

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 1

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ADVANCED Crossbody Abs

Loved this Ab workout! Feeling the burn 🔥

Six-Pack Attack Level 2

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