Posting P90X abs core + but won't post the GS since it was all with the same band. That heavy band had me on fire
Hanging toe tap knee raises-13 reps
tip toe O crunch(done on toes throughout working obliques- 12L & 12R
scorpion plank- (plank with leg moving up and over behind, they do this in AOS Newport) Reps 20
banana canon ball- 14 reps
hanging up and overs- 14 reps
discus throwers- (moves down behind foot and raises up and turns) 10 Reps R and 10 reps L 8# dumbbells
warrior bow- (like rachel cosgrove's bird dog knee in then extend leg with opposing arm) 24 reps
scissors climbers-done prone scissor legs and raise up like in ab ripper 24 reps
hanging knee kicks-13 reps
wood chopper- 10 reps right and 10 left 12# dumbbell
down dog crunch- 20 reps
banana mason- banana into mason twists
mixed bike(to me the hardest of the hanging segments) 32 seconds
X crunch-(standing)16 reps left and 16 right
plank sphinx and plange- plank into sphinx and back up but holding the hips sorrt of tucked in. Makes you feel it more
seated back stroke- (v sit doing a back stroke with weights)16 reps 8# dumbbells
hanging pelvic tilt- (you hold the tilt for a few seconds)12 reps
straight leg X crunch- 13 reps Left and then 13 Right( I threw in an extra rep
360 degree chataranga run- 33 seconds
cherry bomb- 10 total (banana roll to side, back then knees in and out to v sit with legs spread back to banana) not sure that was a good description. I really do like this workout.