Name: Playbook - Connor Obrochta - Strong Abs & Obliques
Uploaded: 2022-11-15T03:24:21.103Z
Duration: 20 min
Description: Strong Abs & Obliques

And this work out you will complete movements that are weighted and unweighted. Continue to work with contraction and squeezing the muscles being worked.

2 rounds in 20 minutes

Complete weighted to unweighted movements followed by series of holds.


Equiptment:
•Plates or Dumbbells
•Stability Ball

- Start in a high plank position with a plate on your back and shoulder width or more stance
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

** Control your hips keeping them square  to the ground

Shoulder Tap - Weighted

In an elbow plank position with feet together
- keep hips slightly higher than shoulders
- allow hips to fall over to the right coming down towards the ground, picking your hips up and over to the other side

Plank Hip drop

Start on your knees with your elbows on a stability ball
- Take your knees off the ground coming into a plank position 
- hold the plank with a wide base keeping your feet shoulder width apart

Stability ball plank

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted Straight Arm sit-up

Laying flat on your back (supine) allow a soft bend in your knees to ensure core is engaged and back is flat on the ground
- grip the ground for control 
- use your core to raise your legs straight up over your hips and lower with control lightly tapping your heels

Leg raise (supine)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Dip your hips down then back up engaging your core
- Complete desired reps then repeat on the opposite side

**Tip- For modification stagger out your feet OR drop to your bottom knee and tuck your foot back

Strong Abs & Obliques

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