How do we work abs?
Holds. Lots and lots of breathing with holds.
For today’s foundation work I suggest that you go SLIGHTLY lighter than usual with the weight…if you have the option. If not - shorten the time spent holding by increments of 5 seconds.
I. Foundation Work - 3 Rounds
20sec DB OH Hold
10sec DB rack hold
20sec DB OH hold
*OH - overhead
II. Workout - 6 Rounds
8 Kneeling OH Press
8 Lawnmower rows
16 suitcase carry march
16 KB/DB swings
Alternate the hand used to hold the weight at the top of each round. So, you’ll basically complete a total of 3 rounds on both sides by the end of the session.
Kneeling OH Press
*IGNORE IN THE VIDEO THAT I’M PRESSING BOTH AT ONCE*
Start on your knees in a tall kneeling position, weight racked in ONE HAND
Zip your brace and press the weight
Keep your ribs down and centered over your pelvis
Step one foot back into the lunge position while resting the opposite elbow on your thigh
Working with your breath and a straight back, rows the weight from the extended arm position as far back as you can go
Suitcase Carry March
Weight in one hand, resisting the tendency to lean drastically opposite of the weight
Use lower abs and work with your breathing to raise knee to hip height
Hold the high knee for a 1 count before lowering
KB or DB Swings
(KB=kettlebell DB=dumbbell, use whichever you have)
Start by placing feet hip-width apart with the bell roughly a foot in front of you
Inhale grasping weight and hike it back between your legs
Exhale & hip hinge to stand - using the power from your hips to drive the weight up