Name: Playbook - Derek Pratt - Day 5: Abs
Uploaded: 2022-01-28T17:16:10.846Z
Duration: 35 min
Description: Day 5: Abs

🤐 abs better start coming quick 🥵😭

Samya

Welcome back for day 5 of our cables machine workout program! Today is the last day of the week for this program. Make sure you finish strong. You get 2 rest days after this one so make sure to leave it all in the gym!

Welcome to round 1 of our cables machine abs circuit. This circuit will consist of workouts using only the cables machine. Lock in and get ready to work!

-Using a good weight grab the Handel with both arms facing one side 
- keeping the arms straight rotate the shoulders and hips to the opposite side and repeat
- switch sides when complete

Cable Twist

- With the cables around your feet 
- Hang from a bar with arms completely extended
- Raise your legs higher than your hips
- Keep your core activated
- Hold for time

Cables Hanging L-sit hold

- Standing on a raised surface grab the cable with one arm standing to the side of it 
- Lean to one side engaging your obliques
- Focus on a slow controlled movement
- switch sides

Cable raised oblique crunches (standing)

- Put the Handel around one of your feet
- Keeping your core tight
- Raise your knee up as high as possible toward your armpits
- Avoid swinging
- One leg at a time

Hanging knee ups

Round 1

Let’s finish this week strong! Last circuit of the week so leave it all in the gym!

- put the handles around your feet 
- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Cables Hanging knee ups

- Get in a side plan position and grab the cables with you top arm. 
- fully extend your arm and twist 
- repeat and switch sides

Cables Side Plank Twist

- Using the tricep rope at the bottom of the cables grab the rope behind your head with your elbows bent on your knees
- start your crunches nice and slow
- when complete slowly return rope to the ground

Overhead Rope Crunches

- Using the rope at the top of the cables get pads and we will be doing this from our knees
- grabbing the rope with both hands with the cables to the side of us extend your arms and twist 
- when complete switch sides

Day 5: Abs

Community

More workouts from Derek Pratt