Name: Playbook - Connor Obrochta - V-line abs
Uploaded: 2022-09-01T18:11:19.560Z
Duration: 15 min
Description: V-line abs

Marc Berenguer

In this workout you’ll have two blocks of strict weighted and unweighted core movements. When you can use heavy weight and control each rep slowing down tempo to feel your core work.

Eqiptment: 
• Dumbbell/weight

Complete these 2 movements keeping the weight on the single are crunch as heavy as you can for a 8 Rep!

On the bicycle crunches squeeze each rep meeting your opposite knee opposite elbow in the middle!

Laying flat on your back (supine) with core engaged and legs slightly bent feet flat 
- DB is directly over your chest in your right hand
- keeping your arm locked out drive just your shoulder blades up lifting off the ground 
- try adding a slight pause at the top of the crunch before coming down

Single Arm Wtd Crunch (R. Arm)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Feel each Rep and contract your core

Bicycle crunches

Laying flat on your back (supine) with core engaged and legs slightly bent feet flat 
- DB is directly over your chest in your left hand
- keeping your arm locked out drive just your shoulder blades up lifting off the ground 
- try adding a slight pause at the top of the crunch before coming down

Single Arm Wtd Crunch (L. Arm)

Block 1 - (Weighted abs)

With this block complete 3 rounds all based off time with no rest in between
Rd 1 is 40s
Rd 2 is 30s 
Rd 3 is 20s 

Try to use weight on the hollow rock flutter kick and drop n Pop movements!

- Hold the weight in both hands with your arms extended and your shoulders off the ground
- Bring one leg up and down (slow, controlled, focused)
- Alternate with opposite leg 
- Keep core engaged

Weighted hollow body flutter kicks

- 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

Side Plank Drop n Pop (R. Side)

Side plank Drop n Pop (L. Side)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the sky to make a straight line from head to toe
- Keep driving your hips up to the sky pulling your rib cage to your hip

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

V-line abs

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