Ab-Ball II

Warm-up:

Dot Drills

25 KB Swings (lightweight)

30 Stability Ball Glute Bridges


Then complete one of the following options

Option 1> 3 Months:

4 Rounds

200 m Run/Row

20 Y-T-Cobra Back Extensions

20 Stability Ball Crunches

200 m Run/Row

20 High Weighted Situps 15/20

20 Stab Ball Kills (R+L=1)


Option 2< 3 Months:

3-4 Rounds

200 m Run/Row

20 Y-T-Cobra Back Extensions

20 Stability Ball Crunches

200 m Run/Row

20 High Weighted Situps 15/20

20 Stab Ball Kills (R+L=1)


Option 3< 1 Month:

4 Rounds

100 m Run/Row

10 Y-T-Cobra Back Extensions

10 Stability Ball Crunches

100 m Run/Row

10 Situps

10 Stab Ball Kills (R+L=1)


Daily Challenge: 20 Pull-ups or 2 minutes of Pull-up practice.


Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch

Resistance Band Chest/Shoulder Mobility