Name: Playbook - Jey Fitness ⚡️ - 14. Up and over tucks / ab wheel / sit ups
Uploaded: 2024-01-01T21:01:13.855Z
Duration: 20 min
Description: 14. Up and over tucks / ab wheel / sit ups

Throughout the workout:
⚡️Keep your core tight
⚡️Focus on squeezing the muscle each rep
⚡️Slower controlled movements
⚡️ Listen to you body, Focus on what’s comfortable

**complete exercises/reps throughout the day, as a workout itself, or as en extension to your daily workout**

⚡️From a seated position, tuck your knees in
⚡️extended your legs straight forward keeping them off the floor
⚡️Raise your legs up and over a dumbbell or water bottle 
⚡️tuck your knees in and repeat/reverse the motion

(2 reps = 1 rep)

Main muscles worked: abdominals (abs), quadriceps

Seated leg raise tucks (Up and Over)

⚡️Start kneeling with wheel in front of you, directly under shoulders
⚡️Engage your core and roll wheel forward 
⚡️Keep your back straight throughout movement
⚡️Roll wheel back in towards your knees

Main muscle worked: abdominals

Ab wheel rollout

⚡️Lying face up with knees bent and feet on floor
⚡️Curl head and shoulders off the floor engaging core
⚡️Sit all the way up bringing your chest towards your knees
⚡️Return to starting position under control

Muscle group worked: abdominals

Sit up

14. Up and over tucks / ab wheel / sit ups

1. Sit ups

A bit challenging, but that happens when you have a gut hanging from your waist like a championship belt. Holding was tough, but kept squeezing for control. Let's go!

Florentino

2. Seated knee tucks to leg raises

Slow and steady. I don’t feel I hate crunches as much if I’m thinking of tightening my muscles nice and slow. Let’s go 200!!!

That hurt. Being able to start was nice. Glad there is variety. Just need to remember why I'm doing this when it gets tough. Day 1.

3. Crunches

Alternating toe kicked my butt. Found an alternative to it. Hoping towards the end I can complete them nice and steady. To quote a famous singer "Can't stop me now."

Took some time to get the squeeze right with each rep which felt better for my breathing. Learning to control. Keep rolling!

4. Abs x4

5. Hanging leg raises / knee tucks

I noticed one leg doesn’t come up the same as the other. That could be the out of practice, but felt good getting back in. One thing is the same my abs are on FIRE!!!

6. Alternating knee raises / leg raises

Took a while. But completing 200 to the end was the real reward. Yup. Gonna feel that in the morning. No excuses.

7. Sit ups / Crunches

8. Abs x4

Spaced through the day. I can do a strong 7 before it burns. 200 is no joke.  I’m looking to improve each day with control.

14. Up and over tucks / ab wheel / sit ups

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