props: mat
highlights: glutes, hamstrings, core
level up: add ankle weights
level down: do the whole sequence standing using a chair for balance
props: mat
highlights: hips, hip flexers, quads, glutes, hamstrings
props: mat, body weight
highlights: crunch variations
level up: lift head neck and shoulder higher
level down: take it half time/shake out the neck whenever needed
props: mat, towel or glider
highlights: obliques, side lying ab series, lats + torso activation
level up: take all arm position advancements
level down: move half time to focus on firing the core correctly
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