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Description

Keeping it short and simple. The role of the core is to resist movement, so we will practice that skill with these two movements. Remember to never let your back sag at end range and maintain a solid pike position. If the ab rolls are too easy from your knees go to your feet! Make sure to rest as needed to maintain good form.


Exercises

Set 1: 1 round
Ball Ab Rolls
Ball Ab Rolls
10 reps
Ball Plank Pikes
Ball Plank Pikes
10 reps
Ball Ab Rolls
Ball Ab Rolls
8 reps
Ball Plank Pikes
Ball Plank Pikes
8 reps
Ball Ab Rolls
Ball Ab Rolls
6 reps
Ball Plank Pikes
Ball Plank Pikes
6 reps
Ball Ab Rolls
Ball Ab Rolls
4 reps
Ball Plank Pikes
Ball Plank Pikes
4 reps
Ball Ab Rolls
Ball Ab Rolls
2 reps
Ball Ab Rolls
Ball Ab Rolls
2 reps
Ball Ab Rolls
Ball Ab Rolls
4 reps
Ball Plank Pikes
Ball Plank Pikes
4 reps
Ball Ab Rolls
Ball Ab Rolls
6 reps
Ball Plank Pikes
Ball Plank Pikes
6 reps
Ball Ab Rolls
Ball Ab Rolls
8 reps
Ball Plank Pikes
Ball Plank Pikes
8 reps
Ball Ab Rolls
Ball Ab Rolls
10 reps
Ball Plank Pikes
Ball Plank Pikes
10 reps

Set 2: 1 round
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
30 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
20 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
10 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
10 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
20 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
30 seconds
Rest
Rest
3 minutes

Set 3: 1 round
Ball Ab Rolls
Ball Ab Rolls
10 reps
Ball Plank Pikes
Ball Plank Pikes
10 reps
Ball Ab Rolls
Ball Ab Rolls
8 reps
Ball Plank Pikes
Ball Plank Pikes
8 reps
Ball Ab Rolls
Ball Ab Rolls
6 reps
Ball Plank Pikes
Ball Plank Pikes
6 reps
Ball Ab Rolls
Ball Ab Rolls
4 reps
Ball Plank Pikes
Ball Plank Pikes
4 reps
Ball Ab Rolls
Ball Ab Rolls
2 reps
Ball Ab Rolls
Ball Ab Rolls
2 reps
Ball Ab Rolls
Ball Ab Rolls
4 reps
Ball Plank Pikes
Ball Plank Pikes
4 reps
Ball Ab Rolls
Ball Ab Rolls
6 reps
Ball Plank Pikes
Ball Plank Pikes
6 reps
Ball Ab Rolls
Ball Ab Rolls
8 reps
Ball Plank Pikes
Ball Plank Pikes
8 reps
Ball Ab Rolls
Ball Ab Rolls
10 reps
Ball Plank Pikes
Ball Plank Pikes
10 reps

Set 4: 1 round
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
30 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
20 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
10 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
10 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
20 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
20 seconds
Rest
Rest
8 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 seconds
Rest
Rest
8 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
30 seconds


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