Name: Playbook - Fraser Wilson - Day 16: Lower abs
Uploaded: 2021-10-06T12:56:05.214Z
Duration: 30 min
Description: Day 16: Lower abs

- Hanging knee raises 3 x 10-15
- Exercise ball knee ins 3 x 10-15
- Dragon flag negatives 2 x 5
- Stomach vacuums 4 x 5

- HIIT cardio 9 min

- Hang from a bar 
- Keeping your core tight
- Raise your knees up as high as possible toward your armpits

Abs - hanging knee raises

- Place hands in push up position and lower shins on top of ball
- While keeping your back straight, pull your knees in to your chest
- Allowing the ball to roll forward under your ankles
- Straighten your legs, rolling the ball back to starting position

Abs - exercise ball knee ins

- Hold on to something for balance 
- Raise your body off the floor
- Keeping your core engaged lower as slow as possible

Abs - dragon flag negatives

- Take a big exhale and pull your belly button in toward your spine by using those muscles deep within your midsection to slowly pull your abdominals in
- Hold that position, keeping the muscles contracted and engaged, for 10 to 60 seconds

Abs - stomach vacuums

- Bike sprints: 45 sec low intensity + 15 sec high intensity 
- Outdoor sprints: sprint 50m + walk 50m
- Boxing bag: 30 sec all out punches + 30 sec walk/slow skip

HIIT cardio

Day 16: Lower abs

James

App didn’t tell me I would need to be outside or would need a punching bag for the last workout. Other than that, I had a blast!

Joseph

Dimitry

Day 1: Abs

Jeremy

juan felipe

Day 2: Obliques

Jahir

Day 4: Core

That last super set it Brutal! Let’s go!

Very challenging! Had to modify 2 of them. I love a good challenge! 👍🏼

Stephanie

Alejandro Sosa

Day 5: HIIT abs

Daniel

Byron

Stefan

Day 7: Obliques

Saso

Bin3teeg

Day 8: Lower abs

Anderson

Day 10: HIIT abs

Juan D Orjuela Garavito

Day 12: Lower abs

Day 13: Core

Hey m trying so hard to loose my belly fats. Any points?

Tenzin Soepa

Day 15: Oblique shredder

Day 18: HIIT abs

Day 20: Core

The exercise ball was so challenging but so rewarding to finish! Thanks Fraser

Day 21: Oblique shredder

Day 23: Lower abs

Day 24: Core

Juan Rodriguez

Day 26: Oblique shred

Day 28: Lower abs

Day 29: Core

Day 31: HIIT abs

Day 33: Lower abs

Day 34: Oblique shreds

Day 36: HIIT abs

Day 38: Core

Day 40: Lower abs

Day 41: Upper ab shred

Day 42: Oblique shred

Day 16: Lower abs

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