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PHASE 2 LEVEL 14

WORKOUTS AND EXERCISES

0-6 Pack Abs !By Tyler J. Bramlett All Rights Reserved Copyright © 2014 And Beyond, Tyler Bramlett www.garagewarrior.com !No portion of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the express written permission of the publisher. !Manufactured in the United States of America Published by: Tyler Bramlett. Santa Cruz, California !!!!!!I’m sad to have to include a disclaimer but here it is. DISCLAIMER STATEMENT: Exercise, Nutrition and Lifestyle books and videos sold and distributed by Tyler Bramlett and garagewarrior.com or it’s partners or partnered websites reflects the authors personal experience and is provided for educational purposes and general reference. It is not be a substitute for medical advice or counseling. !The reader assumes all risks from the use, non-use or misuse of the book. Neither the author nor publisher assumes any responsibility for the use or misuse of the information contained in this book. Please consult a Physician before beginning any nutrition and exercise program.

How To Use The Phase 2 Level 14 Workouts And

Exercises !Easy to use and effective… That’s what we were going for when creating the 0-6 pack abs system. That’s why each page has it’s own manual similar to this one. If you follow the 6 steps below you will get great results! !STEP#1 - Print out the Phase 2 Level 14 workout tracker sheets (the link is right below where you downloaded this manual) !STEP#2 - Start by following along to the Phase 2 Level 14 Workout 1 video below this manual. If you prefer not to follow along to the videos, you can either download the audio MP3 tracks below the videos and listen to them or refer to the exercise instructions below. !STEP#3 - After you complete the Phase 2 Level 14 Workout 1 with perfect form on every rep, move to Phase 2 Level 14 Workout 2. !STEP#4 - After you complete the Phase 2 Level 14 Workout 2 with perfect form on every rep, move to Phase 2 Level 14 Workout 3. !STEP#5 - After you complete the Phase 2 Level 14 Workout 3 with perfect form on every rep, move to Phase 2 Level 14 Workout 4. !STEP#6 - After you complete the Phase 2 Level 14 Workout 4 with perfect form on every rep you will have gone from 0-6 Pack Abs! !That’s it! Let’s get you started with these Level 14 workouts…

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LEVEL 14 WORKOUTS

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TRACK YOUR WORK

One Leg Swiss Ball Plank Circles :20 sec L + :20 sec R WORK/ :20 sec REST Active Lying Leg Raises Hands Over Head :40 sec WORK/ :20 sec REST

WORKOUT 1

LEVEL 14 WORKOUT 1

ROUND 1

1 LEG CIRCLES L

HOW TO SCORE YOUR WORKOUT: Score this workout by ranking each exercise and set on a scale of 1-10 (10 being you performed every rep with perfect form for the entire 40 second interval) Once you have a 9 or 10 on every round, move on to the next workout.

ACTIVE LYING LEG RAISES1 LEG CIRCLES R

DATE Mon Tues Wed Thurs Fri Sat Sun ___/___/____ TIME __:__ AM/PM

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TRACK YOUR WORK

One Leg Swiss Ball Plank Circles :20 sec L + :20 sec R WORK/ :20 sec REST Active Lying Leg Raises Hands Over Head :40 sec WORK/ :20 sec REST

WORKOUT 2

LEVEL 14 WORKOUT 2

ROUND 1

1 LEG CIRCLES L

ROUND 2

HOW TO SCORE YOUR WORKOUT: Score this workout by ranking each exercise and set on a scale of 1-10 (10 being you performed every rep with perfect form for the entire 40 second interval) Once you have a 9 or 10 on every round, move on to the next workout.

ACTIVE LYING LEG RAISES1 LEG CIRCLES R

DATE Mon Tues Wed Thurs Fri Sat Sun ___/___/____ TIME __:__ AM/PM

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TRACK YOUR WORK

One Leg Swiss Ball Plank Circles :20 sec L + :20 sec R WORK/ :20 sec REST Active Lying Leg Raises Hands Over Head :40 sec WORK/ :20 sec REST

WORKOUT 3

LEVEL 14 WORKOUT 3

ROUND 1

1 LEG CIRCLES L

ROUND 2

ROUND 3

HOW TO SCORE YOUR WORKOUT: Score this workout by ranking each exercise and set on a scale of 1-10 (10 being you performed every rep with perfect form for the entire 40 second interval) Once you have a 9 or 10 on every round, move on to the next workout.

ACTIVE LYING LEG RAISES1 LEG CIRCLES R

DATE Mon Tues Wed Thurs Fri Sat Sun ___/___/____ TIME __:__ AM/PM

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TRACK YOUR WORK

One Leg Swiss Ball Plank Circles :20 sec L + :20 sec R WORK/ :20 sec REST Active Lying Leg Raises Hands Over Head :40 sec WORK/ :20 sec REST

WORKOUT 4

LEVEL 14 WORKOUT 4

ROUND 1

1 LEG CIRCLES L

ROUND 2

ROUND 3

HOW TO SCORE YOUR WORKOUT: Score this workout by ranking each exercise and set on a scale of 1-10 (10 being you performed every rep with perfect form for the entire 40 second interval) Once you have a 9 or 10 on every round, move on to the next workout.

ACTIVE LYING LEG RAISES1 LEG CIRCLES R

ROUND 4

DATE Mon Tues Wed Thurs Fri Sat Sun ___/___/____ TIME __:__ AM/PM

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LEVEL 14 EXERCISES

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Start in a swiss ball plank. Keep everything tight and activate your lats by driving your elbows back, maintaining your balance.

From there, lift one leg up and rotate the ball clockwise and counterclockwise for 10 seconds each. Switch legs and repeat.

Step 1

Step 2

ONE LEG SWISS BALL PLANK CIRCLES

Start with your legs in the air and your arms extended over your head holding a 15-25lb kettlebell or dumbbell.

Bring both legs down the ground while maintaining a tight core and keeping the weight supported above your head. Remember to breathe.

Step 1

Step 2

ACTIVE LYING LEG RAISE HANDS OVER HEAD