February 18, 2010
12 Pack AB’s in 37 seconds. I swear……..
Let’s be honest here, I was born with a damn six pack. So “AB’s” for me…are not an issue. Yet, there are some people out there that need to work at building “AB’s”…Instead of you going about this totally bass-akwards, I will give you a little routine I came up with for my friend today, Chris Woods, (shout out, SHS 2004) it’s called the BAMF AB-DOMINATOR.
Yes, yes he is fist pumping to his 12 pack.
See, 12 Pack “AB’s” in 37 seconds…kidding. This will take time and you make have to build your way up to this point if you are not there yet.
1) Ab Wheel or Stability Ball Rollouts (if you are a novice or lack the ability to resist lumber extension)
2) Cable Press ISO Hold ( the torso’s ability to resist rotation)
3) 3 point Extension-Rotation ( works torso rotary stability, glutes and some T-Spine Mobility to boot)
4) Hand Switches ( Torso stability in 2 plains, glutes and shoulder dynamic stability as well)
1) 8 repetitions, 2) 3 x 10 second ISO Holds/side 3) 6/side 4) 20 seconds
Complete this circuit 3 times with 60 seconds rest in between. You can progress from less # of circuits to more, less # of repetitions to more or add a weight vest to the AB Wheel, 3PT ext/rot and hands switches and increase the weight on the Cable Press. Also, cut down rest in between circuits as well. RIPPED “ABs”. FIST PUMP!
Key Points- Just watch my form, it’s flawless…but seriously, always squeeze your ass, minimize un-needed movement, chin tucked, shoulders back and don’t let your hips sag about covers them all in some way.
ENJOY! Tomorrow, I wil tackle a suggested blog post from a loyal reader, “Top 5 Fruits”
**cue Jaw Drop......NOW.
Peace. Love & “AB’s”
