Name: Playbook - Ridge Davis - W1/D5 ROUTINE B
Uploaded: 2021-01-18T11:46:47.800Z
Duration: 30 min
Description: W1/D5 ROUTINE B

"- Lie flat on the floor facing the ceiling. Extend your arms overhead, hands touching the floor.
- Squeeze your abs and lift your shoulders and legs off the floor at the same time. Try to reach your hands to your feet.
- Slowly return back to starting position."

V ups

"- Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides."

Leg Raises

CIRCUIT 1

"- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, peel your upper back off of the floor and hold.
- Then, reach both hands and both feet out as far as you feel comfortable without losing lower back contact with the floor."

Hollow Hold

"- Sit on the floor with your knees bent, feet and upper body off of the floor.
- Hold your hands above your bellybutton, and twist your body, reaching your hands toward the floor.
- Move as fast or as slow as you feel comfortable with, always under control."

Russian Twists

"- Keep your elbows underneath your shoulders, locking the knees and squeezing your glutes.
- Keep your lower back flat by pulling your belly button into your spine and squeezing your abs."
-Jump the legs in and out

Plank Jacks

CIRCUIT 2

"- Lie flat on your back with your feet togther and knees out to the side
- Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
- While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
- After the one second contraction, begin to come down slowly again

Butterfly Crunches

"- Lay on your back, holding on to a stable surface, or heavy kettlebell behind your head.
- Press your knees straight toward the ceiling, lifting your hips off of the floor, and slowly lower your body back to the floor."

Reverse Crunch knee circles

CIRCUIT 3

W1/D5 ROUTINE B

Uff it was little hard but I like it 💪🏼

Jerry SP

Kat Kim

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/D5 ROUTINE B

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