The hanging session gains a fourth exercise. 6 leg raises, 6 leg circles, 10 knee-ins and 10 knee-ins and twist, circuited at your level with two minutes of rest between rounds.
The twist is the addition, and it turns a straight-line exercise into a rotational one. From the hang you drive both knees up and carry them to one side, then extend and repeat to the other, so the obliques take over the job the lower abs have been doing alone. Coming last in the round is deliberate: by then the front of your midsection is tired, your grip is tired, and rotating a pair of tucked legs off a bar while keeping the rest of you still is the hardest thing on this card. Counts are totals, so ten knee-ins and twist is five to each side.
Twist from the trunk and hips rather than throwing the knees sideways - that difference decides whether your obliques or your momentum are doing the work. Keep the shoulders engaged and the arms straight throughout, and try to keep the body from swinging as the legs travel; if it starts, reset before the next rep rather than fighting it. Leg raises and circles keep the standards from six days ago: no kick to start, slow on the way down.
Straight is one thing, sideways is another - your obliques have just been hung out to work.
Make it Harder: Pause with the knees held to the side for a two-count on every twist rep.
Make it Easier: Use a smaller knee lift on the twisting reps and keep the other three exercises as written.
