Cable crunch 1

I complete HIIT cardio prior to abs so my core has been engaged and sufficiently warmed up using an appropriate method:

  • Sprinting (weighted or un-weighted)
  • Rowing machine
  • Climbing machine
  • Swimming

Set 1-3 protocol:

  • 1 second concentric, 1 second isometric hold, 3 seconds eccentric
  • Weighted exercises if possible
  • 10-15 repetitions
  • 30 seconds rest between sets
  • Exercises can be completed with weight to failure then further completed un-weighted to reach desired rep range

 1.)    Hanging weighted leg raises

  • 4 sets
  • Complete each set to failure
  • Set 4: rest-pause (to failure, pause 10 seconds, complete reps to failure again)

 2.)    Weighted cable crunch

  • 3 sets
  • Ensure full contraction and stretch of abdominals
  • Hips and legs static
  • Arms and shoulders in a fixed position
  • Tip: prefer using double-ended rope attachment than a straight bar

 3.)    Raised legs plate weighted crunch

  • 3 sets
  • Right angle at hips and knees with lower portion of lower leg supported (i.e. rested on bench or swiss ball)
  • Keeps arms extended with plate directly above head throughout movement
  • DO NOT lead with plate (will result in use of momentum and less efficient contraction)
  • Tip: looking directly upwards increases tension on abdominals for me, whilst reducing neck pain Sets 4-5 protocol:
  • These are supersetted bodyweight exercises
  • 1 second concentric, 1 second isometric, 2 seconds eccentric
  • 15-20 repetitions
  • No rest between the 2 exercises
  • 30 seconds between sets

 4.)    Reverse crunches into plank (45 seconds)

  • 3 sets
  • These are reverse crunches NOT leg raises, so don’t swing legs in order to raise your lower hips and lower back off the floor
  • With planks lift alternative feet off floor for 5 seconds a time- keeping form as with normal plank exercise (straight line between heels and shoulders).

 5.)     Laying oblique crunches to (both sides x 3) into side/oblique plank (30 seconds)

  • 3 sets
  • Modify oblique plank to increase intensity if neccessary
  • Complete both exercises on same side straight after each other

Finisher protocol

  • 1 set (timed)
  • 2 exercises: squat thrusts (exercise 1) into crunches (exercise 2)
  • Working on a pyramid system here: 10 (ex. 1), 10 (ex.2), 9 (ex. 1) 9 (ex. 2)
  • Finish on one rep of each exercise
  • Try to beat your time for this finisher after the following abdominal session
  • Note: sometimes throw a plank in for as long as possible at the end of this finisher

For more workouts to really hit that mid-section take a look at our ABnoxious Ab Pack, and don’t forget that diet is the key to getting abs. Our LDNM Cutting and Bikini guides have fully comprehensive diet and training plans designed to shred stubborn body fat and uncover and define those abs!