Tawanda's Hard Core 4

Hard Core Conditioning -30 minutes

Equipment: body bar, incline bench: 1-2 risers at one end of bench/ 0 risers at other end. BB = body bar

Group 1 - Shoulders at high end/ hips at low end

• 1.
  a. Incline crunch 32x
  b. Oblique crunches with altrnating leg lift 32x
• 2.
  a. Reverse crunch -grip BB behind knees 16x
  b. Oblique reverse crunches, ankles crossed, grip BB behind knees 16x
• 3. Body bar roll-ups 8x

Group 2 - Incline, Side-Lying with Body Bar

• 1. Abduction with body bar 8x / 8x / 8x sliding bar further beyond foot with each set
• 2. Prone hover planks-elbows bent (aka chataranga) 10 seconds + press up, repeat 3x; (no bar)
• 3. Adduction with body bar 8x / 8x / 8x sliding bar further beyond with foot each set
• 4. V-sit canoe rows right/left alternating 16x

Group 3 Supine Decline Position*

• 1.
  a. Decline crunch, arms stiff, "push" BB up behind back of legs 16x
  b. reverse crunch, BB behind knees, slow tempo 16x
• 2. Oblique crunch, alternate pushing BB past knee caps 32x

* Contraindicated for pregnancy, untreated high blood pressure, glaucoma, migraine.

Stretches

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