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  • Harlows Ab Workout PERFECT ABS

    Загружено:

    John Kirk Harlow
    27 просмотров2 страницы
    My personal ab workout. Use it to get strong abs, especially lower abdominals. Been updating, tweaking and working on it for a number of years. For results must be used in conduction with good healthy nutrition.

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    Harlows Ab workout PERFECT ABS

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    My personal ab workout. Use it to get strong abs, especially lower abdominals. Been updating, tweaking and working on it for a number of years. For results must be used in conduction with good healthy nutrition.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    27 просмотров2 страницы

    Harlows Ab Workout PERFECT ABS

    Загружено:

    John Kirk Harlow
    My personal ab workout. Use it to get strong abs, especially lower abdominals. Been updating, tweaking and working on it for a number of years. For results must be used in conduction with good healthy nutrition.

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 2

    HarlowsAbdominalWorkout:

    1.SCISSORS254count
    2.STRAIGHTLEGRAISES10x3
    *top|middle|low
    3.SINGLELEGRAISES10x2
    *kneecrossedoverlegwithhandsbehindhead.touchelbowtoknee.
    *followwithreversecrunchesandstraightleghold.
    legsnevertouchgroundduringfirst3*onlyrestwithkneespulledin.
    4.TOETOUCHES30
    *onback,touchhandstofeet,eitherstraightleggedorbentknees(lessflexible)
    5.LEGFLATTORSORAISES20
    *halffastshortpumps,halfslowallthewaydownandupcontrolled
    6.ZOMBIERAISES20
    *toestohands
    7.OPENEAGLE25
    *situpswithhandsgoingthroughlegsastheysplitopentomakeV.thenbacktoclosed||V||V
    8.HOLLOWROCKS20
    *rockingonpelvic,downontoshouldersthenrockup&stopmomentumbeforefeettouchground
    9.VANGLEHOLDorcrunchhold1:00
    10.KNEESNHANDSNSTARS20
    *handsout,kneesoutat45degrees
    11.BANANASPLITS10x2
    *HoldVshape10legstochest/10chesttolegs
    12.SIDECRUNCHESw/:45PLANK25x2
    *followeachsidecruncheswithplank
    13.MOUNTAINCLIMBERSKNEETOOPP.ELBOW50100
    14.REVERSECRUNCHESBACK&SITTINGPOS.15x2
    *15onbackwithhandsbehindhead,15balancedonpelvisorhandssupportbehind.
    15.ROCKETLEGSfailure
    *thrustedupverticallegswhileholdingsomethingbehindonshoulders,keepstiff,lowerasstoground.
    17.ROCKYBALBOAS35
    *verticalbodythenslowlylowertogroundstayingplankwhilestabilizingbodybehindgrabbingsomthing.
    18.FINISHWITHAWEIGHTEDSTRENGTHABEXERCISE
    a.Sittingkneecrunchpulldowns
    b.Standinglateralcrunchessidetoside
    c.Pullupbarlegraises
    d.Abwheelrollouts*noweight
    e.other

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