Level 1
Hanging Abs
Knees to elbows
Variations
Alternate knee to elbow
Coaching points
Slight bend in elbows, then use core only, not arms.
Volume
2-3 sets
4-8 reps
Hanging Abs
Tuck Chin
Coaching points
-This is a combo.
-It works core strength and ab strength at the same time.
Volume
2-3 sets
4-8 reps
Standing Landmine Rotation
From Square Stance (barbell only)
Coaching points
-Same side reps, then change hand position for other side.
-Top hand same as side working.
-Feel smooth transfer of force from foot to bar.
Volume
2-3 sets
4-6 reps
Ab Rollouts
(stay vertical)
Variations
Use a hand roller or use a barbell.
Coaching points
Keep the movement out and back slow and controlled.
Volume
2 sets
5-10 reps
High Load Hip-Trunk Complexes
Level 2
Hanging Abs
Straight Legs – Toes to Hands
Coaching points
Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core.
Volume
2 sets
4-8 reps
High Load Hip-Trunk Complexes
Level 3
Hanging Abs
Diagonal toe to hand
Coaching points
Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core. Make a strong 45degree shape with the path of the feet.
Volume
–
Contralateral plank w DB row
Continuous Sprinter
Coaching points
Keep stability through the row.
Volume
2 sets
6-8 reps
Hanging Abs
Sprinter Switches
Coaching points
Keep a BIG split between legs and hold before switching.
Volume
2 sets
5-15 reps total
BB Rollouts
From Feet (push and chase)
Coaching points
Keep movement slow and controlled. Push bar out to your limit then chase feet up. Repeat.
Volume
2-3 sets
4-6 pushes
High Load Hip-Trunk Complexes
Level 4
Hanging Abs
Wipers
Volume
2 sets
2-5 each side
Rollouts from Feet
Variations
BB or Roller
Coaching points
Keep movement slow and controlled.
Volume
2 sets
2-5 reps
High Load Hip-Trunk Complexes
Level 5
Hanging Abs
The clock
Coaching points
Keep the movement slow and controlled. Slight bend in arms, then forget arms and use core.
Volume
2 sets
3-6 each direction