Name: Playbook - Janet Calderon - W2/D5 Gym Abs/HIIT
Uploaded: 2024-01-02T12:08:54.162Z
Duration: 45 min
Description: W2/D5 Gym Abs/HIIT

Daniela

Jeannie

I had a great workout! I hope to improve my form because I was unsure on some exercises but I focused on feeling the contraction in my abs.

Alexis

Aysha

Lexus

Kneel in front of a cable station with a rope attachment connected to the top pulley.
Grip the rope attachment and place your wrists against your forehead.
Flex your hips slightly to take the weight and to hyperextend your lower back.
Keeping your hips stationary, bend at the waist so that your elbows travel down towards the middle of  your thighs. Hold for a count of one.
 Return to the start position in a controlled movement and repeat.

Cable kneeling crunches

"- Connect a standard handle to a tower, and move the cable to the lowest  pulley position.
- With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arms length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
- With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
- In one motion, pull the handle down and across your body to your front knee while rotating your torso.
- Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
- Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
- Repeat to failure.
- Then, reposition and repeat the same series of movements on the opposite side.

Cable Woodchopper

Superset 1

With your elbows securely anchored.
Hang your legs straight down. (Do not bend at the knees with your feet behind you as this can cause lower back strain).
Keep the straps parallel to the ground, slowly bring the knees to the chest, rounding the back to achieve optimal abdominal recruitment, and exhale throughout the movement.
Hold this position briefly (1-2 seconds per repetition).
Slowly bring the knees back down to the starting position, inhaling throughout the movement.

Hanging Elbow Knee Raise

- Secure your legs at the end of the decline bench and lie down.
- Now place your hands above with light weight over your head.
- While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

Weighted overhead decline sit up

Superset 2

a) Lay on the ground with your legs extended out in front of you.

b) Place your hands behind your head with your weight

c) Pull your belly button in towards your spine and raise your legs off the ground.

Action:

a) Contract your lower abs as you bend your knees and bring your legs towards your chest.

b) Squeeze your abs hard and slowly return to the starting position.

c) Repeat this motion for your desired number of repetitions.

Weighted Knee Tuck Crunch (gym)

"- Begin in a standing position with a dumbbell in each hand. Clean the dumbbells to shoulder height utilizing a jumping motion and shoulder rotation. Your palms should be facing each other and the elbows pointed forward. Look directly forward, keep your chest up, and place your feet about shoulder-width apart. This will be your starting position.
- Initiate the movement with a , flexing the knees and hips to lower your body. Descend as far as flexibility allows, maintaining good posture in the spine, hips, and knees.
- Pause for a brief moment at the bottom of the  before returning to a standing position by extending the hips and knees.
- After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder.
- Return the weights to the shoulder before repeating the entire movement for additional repetitions."

Weighted Thruster (gym)

Circuit 3

W2/D5 Gym Abs/HIIT

Malerie

JoJo

Very hard! My legs felt week after but felt so strong during

Catalina

W1/D1 Gym Legs

Maha

I love the layout of the workouts and that I can go back and reference the video to make sure I’m doing the move correctly !

W2/D5 Gym Abs/HIIT

Community

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