Name: Playbook - Lauren Sambataro - Abs Abs Abs
Uploaded: 2021-01-18T11:49:12.428Z
Duration: 35 min
Description: Abs Abs Abs

Equipment: 
-Physio Ball 
-Dumbbell (15-30lbs)

Lay supine (on your back) with your legs in a butterfly position (feet touching). Start with your arms overhead and perform a full sit-up keeping arms by your ears. For over your legs and reach your arms out to touch the floor in front of you. Lower back to the floor with control by pulling your navel to your spine.

Butterfly Sit-up

Lay supine with your legs parallel. Hold one heavy dumbbell straight up towards the ceiling (wrists in line with shoulders). Lift the dumbbell straight up as you raise your torso to a vertical sitting position (dumbbell, wrists, shoulders should still be stacked). Lower back down with control.

Straight-leg DB Sit-up

Sit and lean slightly back without rounding your spine, legs bent in front of you and heels about a foot from your booty.

Holding the dumbbell on each end, rotate your spine to one side and reach the dumbbell towards he floor. Alternate sides while maintaining your starting seared posture.

Russian DB Twist

Kneel behind a Physio Ball and place hands on the nearest point to to your torso. Pull your navel to your spine and move your torso forward as you roll the ball away from you until your forearms are on the ball and your body is in a half plank position. Using your abs (not your glutes) pull your navel to your spine and pull the ball back towards your body to come to your standing knee position.

SB Forward Ball Roll

Repeat on both sides to complete 1 set. 

Place the tops of your feet on the ball and your hands on the floor in front of you. Lift into a high plank with your shoulders over your wrists. 

Gently lift one foot off the ball and pull your knee to your chest.

With control, pull the opposite knee towards your chest as you extend your free leg back behind you.

Single-leg SB Jacknife

Start in a forearm plank: hold for 30 seconds then rotate to one side. Repeat to the other side moving through the center every time. 

ie: 
30sec front
30sec right side
30sec front
30sec left side 
30sec front 
....until you reach 5 min on the clock!

Abs Abs Abs

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