Name: Playbook - Ridge Davis - W1/D4 ROUTINE A
Uploaded: 2021-01-18T11:47:15.876Z
Duration: 30 min
Description: W1/D4 ROUTINE A

Kat Kim

"- Lie flat on your back and bend your knees about 60 degrees.
- Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
- Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
- Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
- Continue alternating in this manner until all prescribed repetitions are done."

Bicycle Crunches

"- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised."
-With one foot on a slider, slide one leg out as wide as you can and then bring it back to center

Single Leg Sliding Plank Jack

CIRCUIT 1

"- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised."
-With one elbow on a slider, slide the elbow forward and back.

Single Arm Sliding Plank

"- Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
- Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor. 
- Pull the knees into the chest then return to starting position.

Tuck and Reaches

"- Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position.
- As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
- While inhaling, lower your arms and legs back to the starting position.
- Repeat for the recommended amount of repetitions."

Jack knives

CIRCUIT 2

"- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe."
-Drop the hips and then raise them back up

Side Plank Crunch

"- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Jump the feet out and in

Plank Jacks

CIRCUIT 3

W1/D4 ROUTINE A

Uff it was little hard but I like it 💪🏼

Jerry SP

Omg this ab workout wasn’t no joke ! Thank you

O’Rell Roberts

W1/D1 ROUTINE A

Liked this one, that first circuit of v ups is brutal!

W1/D4 ROUTINE A

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