Ab Medley

4 rounds OTC - 

20 stab crunches
20 ball kills R+L=1
20 plank tocks R+L=1
20 stab uni hipups R
20 stab uni hipups L

Post Rx or reps completed to comments.


Suggestions for the new moves (in the new workout):

Stab Crunches - Be sure to get fully extended back on each rep.  Interlock your fingers behind your head (keep elbows back please).  Flex your trunk as far forward as flexibility will allow.  To scale, simply lower hips below shoulders by walking hips forward.

Ball Kills - Crunch the abs!  Pull back with the arms as your knee makes contact with the ball.  Wider legs puts more tension on the core.  It's good, but its an advanced move.  To scale, hold plank on ball.  Move to knees, if needed. 

Plank Tocks - The ball is going to walk backwards on you.  Follow as best you can.  It will be more tension on your core to resist this.  To scale, walk knees back towards ball; widen the legs; push up to hands.

Uni Hipups - These are not med ball hipups!  It will take much more effort to elevate hips to a parallel line between shoulders and knees.  Vets try hard!  The benefits are worth it.  Keep the other leg locked straight and just hovering above the ball.  To scale, use both legs, or move to floor.


Jana needs some help!  That 09:30 class has become a popular time to workout.  So popular that last year we asked Jana (the beloved) to come down to the gym daily and keep an eye on your kiddos while you are storming your workouts.  Thing is, she has become overwhelmed.  We wondered if anyone would have the notion to help out?    

If you are a dependable, honest, kid loving type, who works out at GPP and would be willing to trade some of your time (less than an hour per day, a couple of times per week) for some credit toward your GPP membership, would you please contact amy@gppfitness.com?  Thanks.


Char is down 11 inches in her waist from around this time last year!  OUTSTANDING!