#4318217 - 12/08/09 02:35 PM
My core routine:
|
Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
|
Because Lewis asked, and there's no way in hell I'm texting all this shit out.
This is just the core routine. I added some to it from my basic gameplan that I wrote out earlier. I do all this core stuff AFTER I lift. I wouldn't recommend doing it before you lift, or your lifting will suffer due to core fatigue. Main routine is here:
http://forums.clubsi.com/ubbthreads.php/ubb/showflat/Number/4237274
Mondays:
Reverse crunches - 3x15
Form is key here. Hands to the side of your head, head off the ground. Start with knees bent 90 degrees and keep them that way. Don't allow your legs to go past perpendicular to the floor after you first crunch your lower body toward your head. Head stays still. If you let your legs go lower than 90 degrees, you're using more hip flexor than core.
After one set of the reverse crunches, move immediately to:
Reverse twisting crunch - 3x12 (6 per side)
Same basic principle, but twist to each side.
Rest 30 seconds in between
In-Outs - 3x15
Keep your upper body close to 70 degrees while you extend your legs all the way forward and crunch them in.
After a set of in-outs, move immediately to
Bicycles - 3x15
then
Reverse Bicycles - 3x15
Rest 15 seconds in between
Crunches on a swiss ball - 3x15
Make sure you put your hands to the side of your head, and don't flex your spine. Pick a spot on the ceiling and focus on it. Pretend like someone is pulling you straight up from the middle of your sternum. This should give you a big crunch in your upper abs.
Rest 15 seconds in between swiss ball crunch sets
Reverse crunches on swiss ball - 3x15
Reverse twisting crunches on swiss ball - 3x12 (6 per side)
Rest 1 minute in between (these are harder)
Cable woodchop - 3x15 each side
Make sure you twist through your core, keeping your arms locked
Reverse cable woodchop - 3x15 each side
Tuesday:
Mountain Climbers on a swiss ball - 3x20 (10 per side), 30 seconds rest in between
The slower you go, the better. http://www.youtube.com/watch?v=4V2stE2_3yE
Swiss ball rolls - 3x15
Slower = better. Roll out, then pull back in slowly.
Swiss ball crunches - 3x15 (15 seconds rest in between)
Side plank with weighted cable row - 3x15 (15 each side, 30 seconds rest in between)
Cable crunches - 3x20
Go slooooooooooow with lots of weight. Hold for 5 seconds at the bottom. Put knees on a Bosu ball for even more work.
Wednesday:
Planks - 3x120 seconds
Thursday:
Rest!
Friday:
Repeat Monday
Saturday:
Repeat Tuesday
Sunday:
Rest!
|
|
Top
|
|
|
|
|
#4318655 - 12/08/09 03:31 PM
Re: My core routine:
[Re: Lewis]
|
fART dUST
gradgradgradgradgradgrad
Post Master Sr
Registered: 11/28/09
Posts: 8385
Loc: NY
|
silock you're breaking new ab boundries, I'mma step it up
|
|
Top
|
|
|
|
|
#4319688 - 12/08/09 08:34 PM
Re: My core routine:
[Re: Silock]
|
Serendipitous
Post Master Supreme
Registered: 04/30/01
Posts: 15300
Loc: Northern California
|
SILOCK'S SUPERRRRRRRRR SHRRRRRRRRRREDIIIIIIIIING CORE ROUTINEEEEEEEEE
/3am commerical
|
|
Top
|
|
|
|
|
#4320213 - 12/08/09 11:31 PM
Re: My core routine:
[Re: Silock]
|
Serendipitous
Post Master Supreme
Registered: 04/30/01
Posts: 15300
Loc: Northern California
|
lol @ name change
DREWWWWW FAIRYMOOOOOOOOOOOORE'S 6 MINUTE AAAAAAAAAAAAABSSSSSSS
|
|
Top
|
|
|
|
|
#4320677 - 12/09/09 07:31 AM
Re: My core routine:
[Re: Silock]
|
NateD
Post Master Supreme
Registered: 01/26/01
Posts: 10953
Loc: Atlanta, GA
|
Crazy routine. You should try L-sits or L-pullups. Shit's bananas.
|
|
Top
|
|
|
|
|
#4320704 - 12/09/09 07:56 AM
Re: My core routine:
[Re: NateD]
|
Andrew Mitchell
Member
Registered: 10/28/01
Posts: 797
Loc: The Bayou City
|
I'm with Nate, see how long you can hold an L-sit on paralettes, or some variation of them. More than 60 seconds and you're a stud.
No, I can't hold for that long, I get about 15 seconds with legs fully extended and i'm kaput.
|
|
Top
|
|
|
|
|
#4333794 - 12/13/09 02:50 AM
Re: My core routine:
[Re: Andrew Mitchell]
|
ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
|
I'm with Nate, see how long you can hold an L-sit on paralettes, or some variation of them. More than 60 seconds and you're a stud.
No, I can't hold for that long, I get about 15 seconds with legs fully extended and i'm kaput.
i did a max L-sit just so i could fill in that blank on beyondthewhiteboard.
I held onto my Iron Gym like this http://totalupperbodyworkout.com/wp-content/uploads/2009/09/iron-gym-pull-up-bar-dips.jpg for the L-sit. Got 40 seconds. inb4 but your legs are short that doesn't count
|
|
Top
|
|
|
|
|
#4342616 - 12/15/09 06:24 PM
Re: My core routine:
[Re: Silock]
|
HotHB
Post Master Supreme
Registered: 09/09/01
Posts: 30309
|
holy god damn.
|
|
Top
|
|
|
|
Moderator: Silock, The Mad Paki
|
|
