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Exercises Movements, technique & proper execution

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Old 05-03-2012, 08:23 AM   #1
Evan Peikon
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Some Midline Workouts

Heres a list of a few different midline workouts via ''the outlaw way''. Rudy programs them once a week, but I've seen a lot of people in the CF community asking about ''ab workouts'' so figured these might be a good resource

10 minute AMRAP of Strict T2B
.


3X Max Effort L-Sit Hold.



3X Max Effort Weighted Plank @ 45lbs



3X20 Hanging Leg Raises (if i need to say strict, punch yourself in the face) rest as needed.



1a) 3 Max distance Overhead Walk 225/150lbs rest 60 sec.

1b) 320 UB GHD Situps rest 60 sec.



3X Max Effort Weighted Plank @ 90lbs.



3X20 UB GHD Situps rest 60 seconds



5 Min AMRAP t2b



1a) 33(each arm) TGU medium/heavy, rest 60 sec.

1b) 310 Fast UB T2B rest 60 sec.



1a) 3X15 UB T2B rest 60 sec.

1b) 3X10 Banded GH Raises medium/heavy, rest 60 sec.


1a) 3X5 (5l/5r) TGUs @ 24/16kg rest 45 sec.

1b) 320 UB T2B rest 45 sec.



4 minute AMRAP of: L-Sit Hold (on paralettes) For total seconds.



1a) 3X5 TGU (5 UB each arm) heaviest possible, rest 45 sec.

1b) 3X15 Strict T2B rest 45 sec.
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Old 05-04-2012, 12:39 PM   #2
Shawn M Wilson
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Re: Some Midline Workouts

To much t2b could jack someones hands. 10mins seems awfully high

Also the ghd situps as a reminder can be brutal if untrained. Nothing worse then to many and the next week being unable to move...

Good list tho
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Old 05-04-2012, 12:58 PM   #3
Evan Peikon
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Re: Some Midline Workouts

Quote:
Originally Posted by Shawn M Wilson View Post
To much t2b could jack someones hands. 10mins seems awfully high

Also the ghd situps as a reminder can be brutal if untrained. Nothing worse then to many and the next week being unable to move...

Good list tho
i agree with both of those statement. But mind you these are all straight off ''the outlaw way'' program which is designed for games competitors, so the GHD sit-ups would be nothing new for them. In retrospect i should have put that into context before so someone doesn't blow their abs out with these
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Old 05-04-2012, 01:00 PM   #4
Kane Greene
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Re: Some Midline Workouts

Nice. We do trunk work everyday.

Some exercises we do on a regular basis that I don't see listed from you.

Strict Toes to bar

Lying Leg Raises with ankle weights

Side Bends

Evil Wheels

GHD Sit Ups-- We don't do full ROM often, usually put plyo box behind it and treat the tempo like a box squat. We do these weighted, bouncing between lighter loads at 10-15 reps and heavier loads between 5-8 reps

Plank work on rings

Power Crunches with a partner

Weighted Sit ups with barbell-- Legs straight and anchored, hold a bar over your chest like the top of a bench press and sit up with it ending overhead. We take the same approach with reps and loading as we do on the GHD to box sit ups

Standing AB work with bands

We also hammer reverse hypers everyday. Unweighted for max reps and then heavier loads lighter reps, bouncing between the two.

Those are just coming off the top of my head. If I think of anymore I'll post them.
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Old 05-04-2012, 01:37 PM   #5
Evan Peikon
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Re: Some Midline Workouts

thanks kane. And i forgot to write it but all the T2B in all of those are meant to be strict. Rudy writes that pretty often, but i had forgot to mention it
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