Arm day and now onto level 3 ab workout from the book: Essential Abs by Kurt Brungardt

Level 3 workout includes:

Corkscrew
Hip Up
Reverse crunch
Crossover
Oblique Crunch (I am not doing these as they don't feel right on my hips)
Catch
Toe Touch
Crunch: Legs up
Crunch: Frog Legs
Isometric Back Extension