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Welcome to this Workout logical plank when we get to it. You will understand why this exercise is so special and still close to my heart We'll start with a very quick warm-up for good morning taps Back flat and you just press your feet together If you need to warm up longer, you know what to do Pause the video because once we start, it won't be back there. You should continue Our first step is the whole board that you will put Hold directly under ABS your shoulders Sucked in a straight line from head to heel It will continue in this movement as long as you can adjust the timer, there is such evidence Just do what you can Holding these motion panels is fantastic for your kernel to tie this waist in to give you strength to do all kinds Exercises make life better and much easier So I think you're doing an amazing job of doing it amazingly.

And you look good Make sure your abs is sucked. Do not let your hips rise to the ceiling or sag towards the mat Just hold this position it was perfect. Now you're going to make a warehouse Still in this full wooden position, but now you are rotating and raise your arms Don't look at this as you can't. You just have to try to remember the timer Is there only evidence Hold the motion For as long as you can and the more you do this exercise the longer you will be able to hold each movement That's the goal The wooden variations in this exercise are arranged in a logical way to help you get the best bang Every second you spend doing these movements No effort is wasted in this exercise.

It's not random like some other Planck warehouse I've seen You are doing well, well, you are still in the same position now, you will lift one leg at a time Can you see what we did there completely empty, so now the arms are the grace of the leg? are you ready? Let's go You're doing amazing, don't worry about the timer It's just there as you do your best guide the more you do the easier exercise you get You'll get to the point where you can make all the moves along the way Non-stop, you will be like kabocha. I don't need these breaks. Stop giving me Actually, no, I don't think you're going to say it before but it's all good Are you doing well, just flying one leg at a time doing your best to keep your leg straight? You're almost done You saved the best move for the last best move in this exercise is the next final We have a plank crisis still in full plank mode, but now you pull your knee Towards your elbow You will pull it towards the middle of my elbow and then go the other elbow Even one elbow In the middle of your arms and then the other elbow So you're targeting your heart from three different angles You advanced advanced at this stage You have one more board then you get a break and then come back and do a new set You are doing well just hang it there.

Keep going Really squeeze your core abs. that was awesome. Now you will do quarter jacks You will only come out one step at a time You might be a little tired at this point, but you have the faith of a friend you trust yourself that you can do Let's go You do one step only one step at a time when abs absorbs We have through Just push yourself can do it You can do this no matter how slow you are. As long as you move up you do it, correct Don't let your booty too high. Yes, continue that was amazing. Yes, I did. Go ahead and take this inning. I'll be back very soon Just in case you're new here My name is Cola just like Coca Cola and I am Married and I have a son and we live in Indiana and our dog is Jack Russell Terrier I'm a personal trainer and Also supported in nutrition.

Hoo. I don't know why I tell you all this I think what I'm trying to say is if you like exercises that make me happy because I want you to be happy I'm here to see you win, and I want to personally invite you to my website Cocoa Fitness com where I plan for you the whole year of workouts for you So, you'll never have to think again about what to do. I have training for middle and advanced beginners So you choose your level and do your workout every day? No thinking required The coupon code provided below is There are a lot of things I can't compromise on this break just so come by trying to do it for free, and let's just I think that's what I want to say. I think yes Welcome back we're going straight into the elbow pad. Your elbows directly under your shoulders There's a straight line from your head to your heels Your booty is not to walk in the air and your hips do not sag to the mat.

You're straight like a soldier let's go You can do this if you can make whole boards at the beginning of this exercise You can definitely do an elbow pad to keep it for as long as you can Absorbs your abs in control of those muscles very good. Don't hold too much tension in your shoulders. This is not about your shoulders Let your abs wear all the work very good. that was amazing Now we'll add a touch still in plank mode, but you gently twist from side to side This can be a bit difficult if you have a big booty Big booty problems but try your best It's okay if your legs know slipping and slipping and this happens to everyone just do your best You will find a rhythm as you do so unless you withdraw Yes Yes. Yes, you did it. You are doing such a wonderful job this is very good It was perfect, we will take it to the streets now with top and bottom panels While laying the plank, then lift your body to full plank position and slide down again come on, let's go I encourage you that I bald you.

My heart is with you now. I believe in you I know you can do this. I know that he. I just learned You're doing amazing retention Do not stop Don't stop just by looking at it. You did it. We'll make a sideboard now Your elbow is directly below the shoulder and treat it as you are straight Straight line from your head all the way to your feet Can you handle it? Yes you can Don't worry if you're struggling a bit.

Everyone is struggling with this movement and if you're killing it, I'm proud of you Just do your best to make sure you make the move when the timer is over Don't let that hip get wet too much Just grab it Oh, yes, go ahead and go to the other side We'll do exactly the same movement on the other side You really want to be sure your abdomen is treated as you control your body So do not sag your hips towards the mat or walk towards the ceiling Look at that and you think you can't do it and you all the way in the end you have one more traffic I saved the best for another If you can make this next move, you're on a different level, you're on a completely different level Just grab it and hold it and it will survive until you reach the end Last step of commando day you're in that wooden elbow position you're going to crawl forward as if you're in the army and crawling Back all the time don't touch your floor knee Your booty is as low as you keep it and your abs are implicated and you wonder why on earth Why on earth this is in a workout because this is a challenge challenging you To find out what you are capable of doing Do your best? No matter how much you do or do, what you have to do is give it a good chance Listen if something happens, there is at least the end of the world you will be ready because you did your commando troops in this exercise.

I'm just saying You and I will survive because we did it It took too far, right? This will not save us No, not so It was wonderful to go ahead and roll up very slow One paragraph at a time Just Slow and steady. You're on the ground the whole time gently manipulating the twisting you did that day well That was severe. This was not an easy exercise And you are alive go ahead and put a slight bend in the knee. Give yourself a big hug. I just want to remind you of that You are loved that you are valuable Your feelings are correct.

Your dreams are valid for the things you want to do Available to you. Just keep coming. Keep doing the work Thank you so much for working with me today Subscribe to my YouTube channel If you haven't already, I will see you in my next video .

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