Name: Playbook - Derek Pratt - Gym Abs Circuit 4
Uploaded: 2021-12-26T01:49:37.663Z
Duration: 30 min
Description: Gym Abs Circuit 4

Welcome back for some more abs work! Today’s circuit will be using a med ball and a wall. Make sure to get a nice warm up and get ready to work!

Today’s abs workout we will be using a brick wall and 2 different kinds of med balls. Get ready to work today!

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up
- throw the ball off the wall at the top of your crunch

Med ball sit up off the wall

- 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 holding the med ball 
- Twist your torso from side to side throwing the ball off the wall first with the wall on your left side and then switch sides after reps are complete.

Med ball Russian twists off wall

- Seated position pull your knee toward your chest while rotating your upper torso 
- Using a light small med ball alternate the ball between your legs while making a movement like riding a bike
- Focus on engaging your core

Seated Med Ball Bicycle crunches

- With your feet on a med ball raise your hips engaging your core as you raise
- alternate stepping side to side with your legs straight holding a plank

Elbow high plank step

- laying on your back
- knees bent with feet on the wall 
- holding a med ball in hand crunch up and push the ball off the wall while holding the crunch until you catch the ball 
- repeat until complete

Med Ball Wall Crunch

- Lying face up with knees straight up on the wall 
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up and touch your toes with the ball 
- Return to starting position under control

Med ball sit up

Gym Abs Circuit 4

Devon

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 4

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