Name: Playbook - Ally Yanecek - TuPac + 4
Uploaded: 2024-03-23T17:06:31.550Z
Duration: 15 min
Description: TuPac + 4

-   Tucks x 15
-   Jackknives x 15
-   Straight leg weighted sit ups x 15
-   Stars x 15 each
-   Hollow hold x 30 seconds

- 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

- Legs straight, back pressed into floor
- Dumbbells on shoulders if you want them

- Activate core to pull/peel shoulders off ground

- Lower 1 vertebrae at a time

Straight Leg Sit Ups

- Lie on ground in an “X” position
- Tighten core, pressing back to ground
- Squeeze legs and arms straight 

- Use core to lift yourself off ground 
- Reach hand to opposite toe


Modification: keep opposite heel on ground 
Advancement: float non-working leg

Star Crunches

- Engage your core, push your back into the ground
- Squeeze your arm and leg muscles tight, then lift them off the ground 

* Do NOT let your lower back lift off the ground


Modification: bring arms behind head or over stomach
Advancement: add weights (on chest, in hands,  on ankles, or a dumbbell squeezed between thighs)

Hollow Hold

Circuit

TuPac + 4

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

Six-Pack Attack Level 2

HardCORE obliques

HardCORE obliques II

Crossbody Abs

ADVANCED Crossbody Abs

Loved this Ab workout! Feeling the burn 🔥

TuPac + 4

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