1. Leg lifts 3x15
2. Knee raises  3x20
3. Crunches 3x25
4. Russian Twists 3x25 (each side)
5. Heel touches 3x25 (each side)
6. Bicycles 3x15 (each side)

Superset
7. Plank 3x60 sec
8. Hanging leg raises 3x10

- Press your back against the pad and grip the handles of the Captains chair
- Keeping your legs straight lift your legs up engaging your core
- Lower your legs with control

Leg raises

- Press your back against the pad and grip the handles of the Captains chair
- Tuck your knees up engaging your core
- Lower your legs with control

Knee raises

- 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

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

Russian twists

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Heel tap crunches

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Abs