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
props: mat, bodyweight
highlights: simple crunches, leg lifts + extensions, plank finisher
level up: add ankle weights (only if you can keep your low back pressed to the mat)
level down: move half time to focus on firing the core correctly
props: mat, optional towel
highlights: hips, quads, spine, shoulders
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