Name: Playbook - Holly Fielding - SORE ABS
Uploaded: 2024-01-18T19:44:22.756Z
Duration: 20 min
Description: SORE ABS

⭐️ HARD Ab circuit to throw in at the end of a workout OR use on an active recovery day for a quick circuit after your light cardio

⭐️ FORM:

▫️Find your balance, lift legs off ground, and keep hands raised closed to chest

Boat hold on Bosu ball

⭐️ FORM:

▫️Find your balance with legs extended, focus mind to abdominal muscles, and bring legs to chest 

⭐️ OPTION:

▫️Perform same movement without Bosu ball

Bosu ball balance inn & outs

⭐️ FORM:

▫️Place lower back on Bosu ball, place hands behind head, and crunch up focus on an area in the ceiling to help with form

Bosu ball crunch

BOSU BALL ROUND:

⭐️ FORM:

▫️Hang from bar, focus on keeping body from swinging, let all of the movement come from your Abs, and extend legs straight in front of you then return to hanging position

⭐️ OPTION:

▫️Perform Leg extension and lift laying flat on back

Hanging leg lifts

⭐️ FORM:

▫️Hang from bar, focus on keeping body from swinging, let all of the movement come from your Abs, and alternate knees side to side 

⭐️ OPTION:

▫️Perform Bicycle kicks laying flat on back

Hanging side crunches

BAR ROUND:

⭐️ FORM:

▫️Don’t let feet or hand touch the ground, you will be in a hollow hold during all your reps

▫️Arms above head, point toes during extension, and drive arms to knees for a full crunch

⭐️ OPTION:

▫️Perform a regular Sit Up

Full body Crunch

⭐️ FORM:

▫️Begin in a supine position with arms overhead and legs bent, bring your knees to your chest, bring weight over knees, extend back to supine position, and keep legs and arms off the ground during all the reps 

⭐️ OPTION:

▫️Take out the dumbbell and perform same movement with body weight

Jack knife crunch

⭐️ FORM:

▫️Place hand without Dumbbell flat on the ground, bring opposite arm (with Dumbbell) to opposite leg, complete all reps for both legs

⭐️ OPTION:

▫️Perform movement without the Dumbbell

8 PER SIDE

One arm toe touches w/Dumbbell

⭐️ FORM:

▫️From a high pulley grip rope just forward of your face, roll your ribs towards your hips engaging your abs, bring your elbows towards your knees, slowly return back to starting position

⭐️ OPTION:

▫️Perform a regular sit-up

SORE ABS

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