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Mike's Ab

Mike_Pratt

Dec 16th 2022

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Mike's Ab

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3 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 6
Day 2

Core 1 Interval 9 exercises, 12 mins

	Crunch	3x10 reps • 15s	rest: 1s
	Alternating Heel Touch	3x10 reps • 15s	rest: 1s
	Scissor Kick	3x10 reps • 15s	rest: 20s
	Oblique Crunch	3x10 reps • 15s	rest: 1s
	Bent Knee Hip Raise	3x10 reps • 15s	rest: 1s
	Oblique Crunch	3x10 reps • 15s	rest: 15s
	Leg Raise	3x10 reps • 15s	rest: 1s
	Air Bike	3x10 reps • 15s	rest: 1s
	Plank	3x10 reps • 20s	rest: 20s

CORE - Oblique 9 exercises, 12 mins

	Oblique Crunch	3x10 reps • 15s	rest: 1s
	Crunch	3x10 reps • 15s	rest: 1s
	Oblique Crunch	3x10 reps • 15s	rest: 20s
	Alternating Heel Touch	3x10 reps • 15s	rest: 1s
	Plank	3x10 reps • 20s	rest: 1s
		3x10 reps • 15s	rest: 20s
	Rotational Crunch	3x10 reps • 15s	rest: 1s
	Rotational Crunch	3x10 reps • 15s	rest: 1s
	Side Bridge	3x10 reps • 15s	rest: 20s

Core 2 Interval 9 exercises, 12 mins

	Crunch	3x10 reps • 20s	rest: 0s
	Alternating Heel Touch	3x10 reps • 20s	rest: 0s
	Jackknife Sit-Up	3x10 reps • 20s	rest: 15s
	Oblique Crunch	3x10 reps • 15s	rest: 0s
	Oblique Crunch	3x10 reps • 15s	rest: 0s
	Leg Raise	3x10 reps • 20s	rest: 0s
	Toe Touches	3x10 reps • 20s	rest: 15s
	Hip Raise	3x10 reps • 20s	rest: 0s
	Side Bridge	3x10 reps • 15s	rest: 15s

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