Dan's going to reach up to any bar around him. Hands can either be over or under. He's then going to lift his body weight off the ground. He's got a straight leg, raise straight up to about this height here, about where the belly button or the ribs are. Okay. So, he's really targeting the abs here. This is the advanced option.
If you guys want to regress this, we can go knees straight up. Really focusing on curling up those abs. If we're struggling with this one, we can regress this even further.
I'm going to get you guys on a flat bench and we're just going to work on a V-up.
Ruby's going to lean back a little bit, and she's supporting her weight through her core, holding on, and she's going to bring her knees up to her chest, squeeze the abs, let them come out. Same rep ranges, same sets. We can just regress this and start to build that up over a couple weeks.
One of the hamstring exercises we have for you today is a hamstring curl on the exercise ball. If this is Dan's first time, I recommend that he use his hands for a little bit of support. He's gonna lift his hips up, so like a glute bridge, and he's gonna pull his heels into the ball as his hips come up. If we want to get a little bit more stability through the core and the hips, Dan can bring his hands back into the chest, still working hamstrings really well. For your first couple reps, it might look like your hips are a little bit lower. This is still working the same muscles, but we don't have as much tension through the hamstrings. But the first option is the one we're going for.
"Hey, guys. Another one of the core exercises program for you is stir the pot. So, what Dan's going to do is come into a plank on the exercise ball. Nice, tight core. He can spread his feet for a little bit more stability, and he's going to be working on stirring the pot. Okay. So, moving the exercise ball around in a circle. It's got 10 and 10 prescribed for you, so Dan's going to do 10 in one direction, and then he's going to change that direction going the other way."
"We can start to regress this movement by limiting the amount of movement he does. So, he's just moving his elbows back and forth, making sure the whole time he's got that nice, strong core. Other than that, we can start regressing that again to just a plank. Holding it. He's going to add a little bit of instability, so you got more work through your abdominals. Okay. We can make it easier by doing the same movement, just on your knees. We've sort of shortened those levers. He's still working through his core, and the exact same principles apply again."