In my opinion, the simplest way to target the entire core web of muscles effectively for strength and abs development is…
..to hit the 3 main areas: TOP, SIDES, BOTTOM
Perform back-2-back non-stop rotation for 3-5 mins:
TOP CORE – VID 1: TRX JACK KNIFE
- At the bottom stretch the abs out by slightly hyperextending/arching the back – ONLY if comfortable, confident, and experienced enough to do so. Otherwise, maintain a straight back 🎥19sec…
- …Why hyperextend/arch the back?? We want to take the abs through the biggest ROM possible for full muscle development = stretched to shortened. This is often overlooked and is safe to do so when we are in full control 🎥19sec
- At the top, squeeze the abs muscles super hard and hold for 2 secs 🎥27 secs
SIDES CORE – VID 2: WEIGHTED TWISTS
- TEMPO: Grab a weight and think 444 = 4 sec rotation, 4 super hard squeeze at the side, 4 sec rotation. Repeat 🎥59 sec
- Super hard SQUEEEZE at the sides always. Feel that burn🔥
BOTTOM CORE- VID 3: TRX KNEES TO CHEST
- At the bottom, the same principle as VID 1 apply = safely stretch 🎥1:41sec
- At the top when knees are to the chest, squeeze the ab muscles super hard and hold for 2 sec 🎥1:51sec
The key is 🕰 TEMPO & SQUEEZE TECHNIQUE to challenge the slow-twitch fibres effectively.
VID 1 AND 3 TEMPO:
- 4 sec downward
- 1 sec stretch at the bottom
- 4 contract upward
- 2 sec squeeze at the top
Summer may be over, but we never stop training the core 💪. This is a great routine to do before the main workout.
Stay safe stay healthy
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