6 moves in 6 minutes for 6-pack abs training:

1. Overhead Positioning with External Rotation Mobilization
2. Side-Lying Clam Shell L/R
3. Front Plank with 1-Leg Hip Rotation Internal Rotation L/R
4. Side Plank with Arm and Leg Rotation L/R
5. Feet-Elevated Single-Leg Hip Thrusts L/R
6. 1-Leg Hops L/R- 3:1 Low to High Hop Ratio