Name: Playbook - DANI COMPLEXX - Add me onto anything ;)
Uploaded: 2023-01-17T23:38:39.442Z
Duration: 25 min
Description: Add me onto anything ;)

This is a collection of super sets focusing in on different things. 

The key here is to connect with you body, feel your abs and challenge them by hitting pauses, resisted stretches and strong contractions.

Begin by sitting your shoulders off the ground and contracting your abs down toward your spine as much as you can (hollowing) 

Next, grab one leg and pull yourself closer to that leg. 

The other leg will Hoover above the ground.

Slowly and intentionally alternate legs while resisting and pull. 

With each rep pull yourself toward the leg that comes up.

Hollow Scissors

- Grab your legs to pull yourself up and contract the abs down
- Keep your shoulders off the ground 
- Keep your core engaged 
- Lower your legs resisting the stretch of your abs 
-Contract up and crunch into your legs 

Pro Tip:
As you lower your legs, squeeze your glutes to help with keeping the back down and core engaged.

Hollow body leg raises

Foundational Depth

- 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 by contracting into the rotation

Bicycle

This exercise mimics the movement of a hanging leg raise. 

The goal here is to hollow out the abs, stretch back into down dog and back into your hollow plank all while maintaining a tight core and resisting yourself throughout the whole movement. 

-Begin by hollowing out or going into cat pose

-Step back and out into your plank maintaining this rounded back position. 

-Squeeze your glutes so that your abs and glutes are tightening together. 

-Maintain this tightness and shift back into down dog

-As you lower back down be sure to keep squeezing your abs and glutes.

Hollow Plank Raises

Hold the contraction

For single side exercises, the reps are per side ;)

Lay on top of a BOSU ball with your back right in the middle. 

You want to be able to stretch back over the BOSU comfortably. 

Next, pick a leg to and use the opposite arm to contract in like a ab bicycle. 

The other arm will help stabilize you either on the ground or behind your head. 

As you stretch back resist and the stretch and squeeze into the contraction as much as you can. 

No BOSU? 

Do regular bicycles on the floor

Bosu Bicycle

Position yourself on the bosu so that you can lay back comfortably with support under your low back and upper back.

Hips will stay down on the front end of the bosu and you will stretch back with resistance toward the top of the bosu. 

As you contract up, squeeze from your abs and not from momentum. 

You will not contract high enough to sit, just enough to maximally contract the abs. 

Rinse and repeat 🔁

Bosu sit up

Fight the stretch

- From a seated position with knees bent and feet off the floor
- Keep your abs contracted and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
-Add a little resistance when switching from side side

Russian twists

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
-Hold in place contracting your obliques as much as you can. 

Time is per side ⏰

Add me onto anything ;)

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