Name: Playbook - Derek Pratt - Gym Abs Circuit 1
Uploaded: 2021-12-09T15:03:23.856Z
Duration: 30 min
Description: Gym Abs Circuit 1

Devon

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to 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
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

- Lay on your back 
- Raise your legs off the ground until straight up with the ball between them and transfer to your hands.
- Lower them, stopping just short of them resting and back up
- Transfer ball back to legs and repeat

Bosu Ball Lying leg raises

Lie on your back, hold the abs in a crunched position (keep pelvis rotated posteriorly) and raise one straight leg to a vertical position while the other remains just off the floor, then alternate while maintaining the same pelvis position. With a Med Ball in hand bring each leg to meet the ball in the middle

Med Ball Alternating Leg Raise

- In a plank position grab the ropes in each hand. 
- tighten your core and alternate your rope swings.

Plank with Ropes

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

- Begin in a plank position with a med ball in front of you
- While in a plan pass the med ball back and forth

DB plank pass through

Gym Abs Circuit 1

Gym Abs Circuit 2

Killer set up & love the creativity in the movements my dude. Smoked my core! 🙌🏼💪🏼

Gym Abs Circuit 1

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