Name: Playbook - Michelle Schwartz - High Variety Ab finisher - Advanced
Uploaded: 2024-01-03T18:23:02.395Z
Duration: 15 min
Description: High Variety Ab finisher - Advanced

** THIS IS NOT 2nd & 3rd Trimester and early postpartum safe. 

This ab finisher has a lot of variety in the movements with back lying, table top, plank, dumbbell, and resistance band. 

TIMING:
Do 40 seconds of work per exercise 
* rest as needed between each.
Rest for 30 seconds to 1 minute between rounds
Do the circuit for 2 rounds

Do 40 seconds of work per exercise 
* rest as needed between each.
Rest for 30 seconds to 1 minute between rounds
Do the circuit for 2 rounds

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- With your body in a V-sit
Drive feet and knees in and out

V-sit supported

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm with weighted and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug (dumbbell)

start with a band around a door knob, or stair railing, or bench
Stand tall and press the band forward and return to chest 
*this is a core exercise. 
Try to stop the band from pulling you to one direction - keep standing tall

Standing palof press

Start in a high plank position with a dumbbell under your chest off to one side
Use opposite hand to drag dumbbell across your body on the ground 
Prevent your hips waving back and forth
Repeat other side

High plank dumbbell drag

- Start on your hands and knees 
- Hover both knees 2 inches above the ground 
- breathe in and out keeping core engaged while remaining in hover for as long as possible 
- Release back to knees

Table top hovers

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Great one :) This was perfect to do before my lower body workout. Really helped me keep my abs engaged the whole time!

Chelsea

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Nick

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I always do this with other workouts and I find it hard to do four rounds, I only can do 2 or 3 max

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