Advanced S Ball 1
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Use the following exercises to help strengthen and develop your abdominal muscles. Always warm-up and stretch prior to your workout, aiming to work within your limits.
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Date
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Time
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LYING CRUCIFIX
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REVERSE RUSSIAN TWIST
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NORMAL OBLIQUES
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WINDMILL
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15 Moves in each direction.
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2 Sets of 12 rolls each side - with 20 seconds rest.
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2 Sets of 12 - 15 lifts each side with 20 seconds between sets.
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2 Sets of 10 slow circles in each direction. Aim for 3 - 5 seconds per circle.
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EXTENSIONS
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BAR EXCHANGE
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NORMAL SIT - UP
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JACK KNIFES
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12 Slow lifts, hold in upward phase for 3 seconds.
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2 Sets of 12 - 15 lifts each side, with suitable weight.
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2 Sets of 12 - 15 slow lifts with 20 seconds rest between sets.
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2 Sets of 12 - 15 movements with 20 seconds between sets.
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REVERSE BACK EXTENSION
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2 ARM ROLL OUTS
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CRAB WALK
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1 FOOT RAISED BRIDGING
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12 Slow lifts aim for 3 - 5 seconds per exercise.
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2 Sets of 6 - 10 rollouts, with 20 seconds rest between sets.
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Aim for 3 - 5 complete circles in both directions, with small movements.
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Perform 10 - 15 slow lifts each leg, hold in upward phase for 3 seconds.
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USE THE EXERCISE CHART TO LOG YOUR WORKOUTwww.netfit.co.uk
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