Name: Playbook - Rozlyn Vergara - Ab circuit
Uploaded: 2022-10-31T16:00:44.369Z
Duration: 30 min
Description: Ab circuit

-Elbows directly under your shoulders
- try to keep back flat with no arch (May have a slight round in the back)

Plank Hold

-Elbows directly under your shoulders
- try to keep back flat with no arch (May have a slight round in the back)
-Lower one knee at a time and alternate bending the knee

Plank Hold With Knee Dips

-Elbows directly under your shoulders
- try to keep back flat with no arch (May have a slight round in the back)
-Go from your elbows pushing up to your hands
-Go from your hands lowering back down to your elbows

Plank Up And Downs

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- 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 pad or floor

Crunches

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides