Name: Playbook - Ally Yanecek - Waisted Time
Uploaded: 2024-03-23T17:06:31.505Z
Duration: 8 min
Description: Waisted Time

Todd

Good combination of exercises!  Felt every bit! Thanks!

-   Hip lift twist x 10 each way
-   Russian twists x 10 each way
-   Stars x 10 each
-   Seated bicycles x 10 each way
-   Plank open ups x 10 each

- Legs straight over ups
- Pull abs tight to lift heels to ceiling
- Lift up and twist 
- Slowly return to start 


Modification: push arms into ground, take the twist out 
Advancement: put arms overhead

Hip Lift Twist

- Position self of glutes, lean back 45 degrees, heels off ground

- Activate your obliques to twist shoulder to opposite hip

Your core controls the weight (not the other way around)

Modification: put your heels on the ground
Advancement: straighten legs

Russian Twists

- 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

- Prop self up on glutes, lean back 45 degrees, straighten legs to 45 

- Activate core to bring opposite elbow to knee


Modification: lower to ground and perform flat on your back
Advancement: place weights on your shoulders

Seated Bicycles

- Plank position… brace core
- Rotate into a side plank
- Keep core and hips still and tight while you… 
- Bring weight from floor to ceiling 
- Keep weight close to your body, control it


Modification: drop the weight or lower self to knees

Plank Open Ups

Circuit

Waisted Time

Crunch Time

Posterior Core Challenge

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

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Great workout, my kiddos joined in this time. 🙂

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HardCORE obliques

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Crossbody Abs

ADVANCED Crossbody Abs

Loved this Ab workout! Feeling the burn 🔥

Waisted Time

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