10 OBLIQUE CRUNCHES
12 SIDE PLANK ROTATIONS
14 ABMAT SITUPS
16 SEC L SIT HOLD
Other than the L Sit Hold, you should be familiar and comfortable with these movements. I used parallettes to complete the L Sit Hold for this one. If you have access to parallettes, use them! When I was practicing L Sit Holds, I would put some weighted plates underneath my feet, try to maintain a hold, tap the plates and spring back up to try and maintain another hold. It took me a while to be able to it freely.
You can scale the L Sit in few different ways. Sub Hanging L Sits or Hanging Bent Knees. You can also do a “bent knee hold” on the parallettes if you are using them. If you don’t have any equipment you can do L Sit Holds on the floor, but they are super hard. V Holds can be subbed in that case, if needed.
As you will see in the workout notes, you need to complete 16 seconds of cumulative holds. For example, if you hold it for 10 seconds then drop, you have 6 more seconds of holds to complete.
Perform 10 Oblique Crunches on each side. Perform 12 Side Plank Rotations on each side. Complete L Sit Hold on parallettes if available, otherwise perform on rings or hanging from bar. Complete 16 secs of cumulative holds (does not need to be held for 16 secs straight). Add weight as desired (2.5-10# plates for the Side Plank Rotations, 10-20# med ball for the AbMat Situps).
Record time it takes to complete
Record weight used