Name: Playbook - Jesse Rey - ABS circuit #1
Uploaded: 2022-11-10T00:00:35.101Z
Duration: 35 min
Description: ABS circuit #1

6 exercises back to back.
You need medium resistance bands attached from a high point. Also recommend a pillow for some floor exercises although it’s not necessary.

Focus on rounding the spine downward and flexing the abdominals, exhale into the crunch.

Kneeling Band Crunches

-Start in High plank position pressed up on the toes and leaning forward over the hands/ shoulders, hollow body
-  cross the knee to opposite elbow, pulse 3x before alternating sides.

High Plank Crossovers

With pillow set under the upper back for mechanical advantage, perform a standard sit-up focusing on flexing the abs hard with every rep. Go through the movement slowly without swinging the Arms or jerking up quickly

Sit-up from Pillow

Set up with band setup from high point. Position your body slightly behind the band so that when you rotate it doesn’t wrap around your body and you can feel the rotational force through the movement.
- punch the band across the opposite knee while crunching and rotating the body. Control the movement back to start without losing tension on the band 
- have some power in the movement and keep reps consecutive (no stopping)
- about 30 seconds on each side or 20 reps

Kneeling Band Low Punch

Set up in side plank position from the knees not the feet, keeping hips high and glute engaged connect the free elbow and knee to crunch.
- 30 seconds on each side or 20 reps

Modified Side plank+ Side crunch

Set pillow under the hips for mechanical advantage
- push into the floor with arms and crunch the butt off the pillow.
- think about rolling the knees towards the forehead instead of kicking into the ceiling
- do not use the legs for energy make the abs for the work
- slowly rolls back into the pillow letting lower back arch slightly before repeating next rep

ABS circuit #1

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