Ultimate Abs by Gareth Sapstead

Author:Gareth Sapstead
Language: eng
Format: epub
Publisher: Human Kinetics

Tips for Success

Medicine ball throws can be used to train for both power and conditioning. For power development and recruitment of fast-twitch muscles, you want to minimize fatigue. Sets of no more than 10 reps work best so explosiveness can be maintained throughout. For conditioning purposes, you can use lighter medicine balls but for longer sets.

22

PLATE OVER KNEE CRUNCH

Level: Intermediate

These crunches combine a crunch with a reverse crunch. They effectively recruit both upper- and lower-abdominal fibers, and the plate adds load to the movement.

Setup

Lie on the floor on your back as if ready to perform an ab crunch.

Hold a plate overhead and hover your legs off the floor. Keep them from touching the floor throughout.

Prevent your lower back from extending and lifting farther from the floor.

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