Abs Attack!

- III - 1
Goal: Power strength & Definition Equipment: -

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION

Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

/ (All Abs)

Exercises

Date

/ (Lower Back)

1. Crunch
Set 1 Set 2 Set 3 Set 4 Set 5 Note 40 x

7. Back raise hands and legs lifted

Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

2. Mountain Climber
Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

(Full Body)

8. Mountain Climber
Set 1 Set 2 Set 3 Set 4 Set 5 Note 10 x

(Full Body)

3. Crunch diagonal, left

Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

(Obliques)

9. Board to Mountain
Set 1 Set 2 Set 3 Set 4 Set 5 Note 1x

(Triceps)

4. Crunch diagonal, right

Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

(Obliques)

10. Superman
Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x

(Lower Back, Glutes)

5. Sit-up
Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

(All Abs)

6. Lying Leg Raise

Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x

(Lower Abs)

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