Abdominals

Hanging Knee Raises

Difficulty: Beginner

  1. Grab the bar and hang, your body still and your legs straight.
  2. Slowly draw your knees up to your chest
  3. Once you have raised your knees as high as possible, lower your legs and repeat. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.
  4. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.

Hand Plank

Difficulty: Beginner

  1. Start in a kneeling position with your hands planted on the ground.
  2. Pick your knees up off the ground. Hold in this position with a flat back.

Long Lever Plank

Difficulty: Advanced

  1. Start in a hand plank position and walk your hands further out until your ears are between your biceps.
  2. Hold in this position for the allotted amount of time.
  3. Make sure you keep a flat back for the whole set.

Hollow Hold

Difficulty: Advanced

  1. Lay flat on the ground with your arms extended over head.
  2. Pick your upper back and your legs off the ground. Your body should be in a banana shape.
  3. Hold in this position.
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