Name: Playbook - Michael Smith - Advanced Ab Workout: I
Uploaded: 2023-05-18T23:33:01.639Z
Duration: 25 min
Description: Advanced Ab Workout: I

- Jump rope with the rope passing under your feet once each jump

[ Warm up ] Jump Rope

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

[ Warm up ] Mountain Climbers

- From a high pulley grip rope just forward or to the sides of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows toward your knees
- Slowly return back to starting position

Cable Crunch

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Raise your legs, bringing your feet toward the bar
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Leg Raises

[ Superset ]

- Start in a high plank position
- Drive one knee forward toward the opposite wrist
- Raise your knee from wrist to above the elbow with power (like you are drawing a line with your knee up the back of your arm)
- Return to high plank, then repeat on the opposite side

12 reps to each side