Name: Playbook - Quinton Pulliam - ABS - Once per week
Uploaded: 2024-05-18T19:04:36.737Z
Duration: 25 min
Description: ABS - Once per week

Jeremy Stanley

Carlitos

Choose 2-3 ab exercises from the list to complete once per week at home or at the gym.

- Crunch your upper body and hold
- Pull your knees toward your chest one at a time like you’re riding a bicycle
- Focus on engaging your core

HS Bicycle Crunches

- Lying on your back
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

HS Crunches

- Begin lying on your back
- Crunch up bringing the opposite elbow and knee together
- Lower back down with control
- Complete desired reps then repeat on the opposite side

HS Elbow to Knees

- Lay on your back, hands at your sides or underneath your bottom
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

HS Leg Raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hands in front of your core
- Twist your torso from side to side

HS Russian Twists

- Lying face up with knees bent and feet flat on floor
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

HS Sit Ups

- Seated with your legs straight out in front of you and hands for support 
- Lift your legs up and crunch torso 
- Engaging your core throughout the movement

HS V Sit Ups

ABS - Once per week

Haven't hand a push day like this in a long time.

Justyn

This was great! Can’t wait for tomorrow.

Ivan Leonel

Nathan Jeffers

PUSH Week 1

Sergio

Great workouts I’m already seeing progress can’t wait to see what I’m going to look like in a year ‼️

Tomasita

PULL Week 1

Belisario

Loved it! Legs feel full and heavy 🤙🏽🤙🏽

LEGS Week 1

anthony

PUSH Week 2

Scott

antonio 

PULL Week 2

Solid leg workout, overall felt like it covered everything

Mike

LEGS Week 2

jesus, whole upper body feels pumped up. amazing super sets too

PUSH Week 3

3 day split is perfect for my busy schedule and each workout leaves me confident that I’m hitting enough for once a week.

ABS - Once per week

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