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Abs Attack!

- III - 1
Goal: Power strength & Definition Equipment: -

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION


Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

1. Crunch
Set 1 Set 2 Set 3 Set 4 Set 5 Note 40 x

(All Abs)

2. Mountain Climber
Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

(Full Body)

3. Crunch diagonal, left


Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

(Obliques)

Lay with the back on the floor Place the hands behind the head Place one leg over the other leg Tighten your abdominal muscles Shoulders off the floor Turn one elbow to the knee

Page 1/4

Abs Attack! - III - 1


Goal: Power strength & Definition Equipment: -

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION


Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

4. Crunch diagonal, right


Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

(Obliques)

Lay with the back on the floor Place the hands behind the head Place one leg over the other leg Tighten your abdominal muscles Shoulders off the floor Turn one elbow to the knee

5. Sit-up
Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

(All Abs)

Lay with the back on the floor Place the feet flat on the floor Keep the knee bent Place the hands behind the head Tighten your abdominal muscles Shoulders off the floor

6. Lying Leg Raise


Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

(Lower Abs)

Lay with the back on the floor Straighten out both legs Keep the head in a neutral position over your torso Tighten your abdominal muscles Move the torso up Bend the legs

Page 2/4

Abs Attack! - III - 1


Goal: Power strength & Definition Equipment: -

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION


Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

7. Back raise hands and legs lifted


Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

(Lower Back)

Lay down on your stomach Keep the arms straight Place your palms on the floor Keep the back in a neutral position Tighten the lower back Straighten out both legs Lift your arms Lift your legs

8. Mountain Climber
Set 1 Set 2 Set 3 Set 4 Set 5 Note 10 x

(Full Body)

9. Board to Mountain
Set 1 Set 2 Set 3 Set 4 Set 5 Note 1x

(Triceps)

Page 3/4

Abs Attack! - III - 1


Goal: Power strength & Definition Equipment: -

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION


Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

10. Superman
Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x

(Lower Back, Glutes)

Lay down on your stomach Keep the arms straight Place your palms on the floor Keep the back in a neutral position Tighten the lower back Lift your arms Straighten out both legs Lift your legs

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