Name: Playbook - Kait & Martin - ABS on 🔥 (Intermediate)
Uploaded: 2022-08-01T18:08:58.176Z
Duration: 20 min
Description: ABS on 🔥 (Intermediate)

Workout Details:

1. Hanging Knee Raises 3 x 10
2. L-Sit Leg Raises 3 x 10
3. Side Kick Throughs 3 x 16
4. Jack Knife Crunch 3 x 10
5. Seated Crunch to V-Up 3 x 10

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging Knee Tucks

- Begin by sitting with your legs extended
- Try placing your hands as far forward as mobility, flexibility and strength allow
- Keep hands on the ground during the entire set
- Keeping your knees locked out, raise your legs as high as possible

L Sit Leg Raises

- Start on all fours with your legs bent and knees underneath your belly button line, just a hair off the floor
- Lift one hand off the ground and twist and kick your opposite leg through
- Come back into your center position and repeat on the other side
(If you have difficulty kicking your leg through, you can perform a sit-through instead by twisting and dropping your opposite hip to the floor and keeping your foot behind your planted ankle)
- Continue alternating sides until you've completed prescribed repetitions

Side Kick Throughs (Alternating)

- Begin in a supine position with arms overhead and legs straight 
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack Knife Crunch

- Perform a seated crunch 
- Before you return back to starting position
- Hold seated crunch and extend your legs pointing your feet up to ceiling
- Actively Pull your heels back down to your butt
- Extend reverse crunch/get back to starting position

ABS on 🔥 (Intermediate)

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