Phase 2+ First Week

Day Exercise Sets Rest Rep Speed

Monday Vertical Leg Raise 3 10 sec slow
W Incline Sit Up 3 10 sec normal
Air Bike 3 10 sec
Plank 3 10 sec normal
Cable Crunch 3 10 sec
Db Bends 3 10 sec normal
Vacuum 3 10 sec 30
WednesdaW Incline Sit Up 3 10 sec slow
Leg Raise 3 10 sec slow
Side Bends 3 10 sec
Cable Crunch 3 10 sec slow
Plank 3 10 sec
Db Bends 3 10 sec slow
Vacuum 3 10 sec 30
Friday W Incline Sit Up 3 10 sec slow
Leg Raise 3 10 sec slow
Side Bends 3 10 sec
Cable Crunch 3 10 sec slow
Plank 3 10 sec
Db Bends 3 10 sec slow
Vacuum 3 10 sec 30
Phase 2 - Second Week
Day Exercise Sets Rest Rep Speed
Monday Vertical Leg Raise 3 10 sec slow
W Incline Sit Up 3 10 sec normal
Air Bike 3 10 sec
Plank 3 10 sec normal
Cable Crunch 3 10 sec
Db Bends 3 10 sec normal
Vacuum 3 10 sec 30
WednesdaW Incline Sit Up 3 10 sec slow
Leg Raise 3 10 sec slow
Side Bends 3 10 sec
Cable Crunch 3 10 sec slow
Plank 3 10 sec
Db Bends 3 10 sec slow
Vacuum 3 10 sec 30
Friday W Incline Sit Up 3 10 sec slow
Leg Raise 3 10 sec slow
Side Bends 3 10 sec
Cable Crunch 3 10 sec slow
Plank 3 10 sec
Db Bends 3 10 sec slow
 Vacuum 3 10 sec 30
Phase 2 - Third Week
Day Exercise Sets Rest Rep Speed
Monday Vertical Leg Raise 3 10 sec slow
W Incline Sit Up 3 10 sec normal
Air Bike 3 10 sec
Plank 3 10 sec normal
Cable Crunch 3 10 sec
Db Bends 3 10 sec normal
Vacuum 3 10 sec 40
WednesdaW Incline Sit Up 3 10 sec slow
Leg Raise 3 10 sec slow
Air Bike 3 10 sec
Cable Crunch 3 10 sec slow
Plank 3 10 sec
Db Bends 3 10 sec slow
Vacuum 3 10 sec 40
Friday W Incline Sit Up 3 10 sec slow
Leg Raise 3 10 sec slow
Air Bike 3 10 sec
Cable Crunch 3 10 sec slow
Plank 3 10 sec
Db Bends 3 10 sec slow
Vacuum 3 10 sec 40