top of page
Core and Upper Body
1. Suspended Leg Lifts (5 Sets)
3 sets of as many explosive reps as possible, then 2 sets slow and steady reps, as many as possible.
During the exercise your legs should only go down to an angle, not completely below your body; this will keep constant tension on your abs. Do not allow a rest period as your legs drop.
2. Core Static Holds (5 Sets)
4 sets of at least 1 minute per side (front, left, right). 1 set is equivalent to a hold from the front and each side (see below). Start in front, and switch directly to next position after 1 minute is over. If you cannot do 1 minute find your max and subtract 10 seconds. Each week add 15 seconds per side to this exercise.
3. Upward Arm Thrusts (5 Sets)
Follow the rules set out in the strength and explosion sets.
bottom of page