Sunday, 7 August 2016


Decline Smith Press Sit Ups

Perform 12 reps
-Set up a decline bench at 45 degrees under a Smith press machine. The bar should be within reach when sitting on the bench.
-Grab the bar in an overhand grip position with arms straight up to the ceiling.
-Perform a situp while keeping the arms straight throughout the move.
-Exhale as you sit up and push the bar toward the ceiling

Windshield Wipers
Perform 12 reps per side
-Hang from a bar with an overhand or neutral grip.
-Swing your legs up over the bar so they are vertical and your feet are toward the ceiling.
-Contract your abs to hold the position, and let your legs fall to the right until they are perpendicular to the ground.
-Exhale to bring your legs back up to the 12 o'clock starting position. Then do the same thing to the opposite side

Hanging Lateral Crunch
Perform 10 reps per side
-Hang from a bar with an overhand grip with your feet above the ground.
-From a dead-hang, flex your lats as you hold your body in a straight line toward the ground.
-Squeeze your belly button toward your spine and take your feet directly to one side as far as you can, slowly, while squeezing the oblique muscles.
-Return to the start position slowly and repeat on the other side.

Ballistic Cable Twist
Twist at the core for desired number of reps
-Set a U-handle on a dual cable column at shoulder-height.
-Position feet shoulder-width apart with your body positioned 45-degrees from the column.
-Alternate the arm in a slight upper-cut punch, keeping the elbows tight to the body.

Plank: Alternating Leg Pull-Ins with Band
Perform 30 reps total
-Wrap a mini band around both toes. Get into a pushup position and draw your navel in toward the spine.
-Bring one knee up toward the chest—with a flat back—and return back to the ground.
-Alternate both feet.

Single-Arm Cable Row with Abdominal Twist
Perform 20 reps with a light resistance, and repeat on the other side.
-Attach a single bar handle to a cable seated row.
-Sit up with your back straight and feet on ground.
-Exhale and pull the handle right by your side as you twist the torso the same direction.
-Squeeze your lat and oblique muscles simultaneously. Inhale and slowly take the handle back toward the column while untwisting the torso to the start position.

AB Wheel Roll-Out with Band
Perform 12 reps
-Wrap a band around an AB wheel and attach the other end to a sturdy object or training partner.
-Kneel on the ground with both hands on the roller. Contract the abs and roll forward until the back is no longer flat.
-Exhale and bring the roller back to the start position.

Cable Column Plank Reach
Perform 10 reps each arm
-Set up single-handle attachments on a dual cable column.
-Position yourself into a pushup position, facing the column approximately 3 feet away.
-With hands around the attachment, contract the stomach and perform a plank.
-Take your right hand up toward the cable column, in line with your body. Hold for 1 second and lower your hand to the start position.

No comments:

Post a Comment