100d x 10m = 1 strong core (Page 14)

Originally posted by switch

Originally posted by cdban66

Originally posted by switch Well, it was worth the wait   Nice start Brad.

So, what is the male:female pic ratio at this point????

Thou who hast not YET posted can maketh no comment on said ratio

Fixed that for ya.

Awesome, Chris is in!!

To make up for the missed week, you must submit an abs before picture for the thread.  That's the rule, right Switch?

I think that sounds appropriate...although it will put the guys up by one. Oh well, I'm sure we'll deal with it.

Today's Monday core class:

Warm Up: Good mornings--stand with feet hip width, slight bend in knees.  Take a deep inhale, arms overhead.  As you exhale, sweep both arm down toward the right food, then the left foot, and back up in a big circular motion.  Repeat 4 times then reverse to the opposite side.  Set two, add a light med ball (or dumbbell if no med ball is available).

Set One: Plank elbow walk--get in plank position on elbows.  Without allowing the flat body position to change, straighten right arm, then left, bend right arm back to starting position, then left.  Continue this pattern for 8 sets.  Rest, switch to left, right, left, right.  Modification, do this on the knees to make it easier but keep that flat push up position.

Set Two: Supine Windmill--lie on back with arms out into T, palms to the floor.  Legs straight to the ceiling.  Sweep the legs toward the right corner, then down, then left corner and back up as though you're drawing a giant "0" on the ceiling.  The bigger the "0", the tougher it will be.  Work to keep those hips anchored.  Do 12-16 sets, then switch directions.

Set Three: Seated Stability Ball curls with medball--sit on the "edge" of the ball with 90 degree bend in knees and weight into feet for stability.  Option, hold a med ball at chest level.  Without allowing the tailbone to move or lose contact with the "edge" of the ball, extend back into a back bend and contract the core to come up ONLY to that point at which your abs are still working.  In other words, if you come all the way back to a seated position you have lost the contraction.  Don't come back this high.  The range of motion comes more from the extension backward.  Do 20-30 reps, then hold near center (should be the toughest part of the range of motion) and pulse for 20-30 reps with a much smaller movement.

Set Four: Medball push up and roll--we all know core work is not just about the core!  Get in push up position on either knees or toes with one hand on the med ball.  Do a controlled push up, then roll the ball to the other hand and repeat.  Keep one straight line from shoulders to feet, or from shoulders to knees if on the knees.  Repeat 16 times (8 per side, 16 total) and rest.  Repeat 16 more.

Set Five: Seated medball twist ONE SIDED--sit with med ball at chest level.  Lean back to 45 degrees with bent knees and heels digging into floor.  Option, lift feet off the ground.  Twist to only ONE side.  Do 30-50 slow reps, moving the entire upper body as one unit so you are NOT using your arms aside from holding the ball.  Rest, repeat 30-50 reps on the other side.

Enjoy!

I think that sounds appropriate...although it will put the guys up by one. Oh well, I'm sure we'll deal with it.

Day 8 done:
 3 sets-

20 stab ball crunches, 1min stab ball plank walk-outs*, 1min stab ball plank knee-ins*, 20 low bikes

1min stretch

*making up names since I don't know what they're called. Can one of you experts please help so I don't feel (as) dumb logging them next time?

Today's Monday core class:

Warm Up: Good mornings--stand with feet hip width, slight bend in knees.  Take a deep inhale, arms overhead.  As you exhale, sweep both arm down toward the right food, then the left foot, and back up in a big circular motion.  Repeat 4 times then reverse to the opposite side.  Set two, add a light med ball (or dumbbell if no med ball is available).

Set One: Plank elbow walk--get in plank position on elbows.  Without allowing the flat body position to change, straighten right arm, then left, bend right arm back to starting position, then left.  Continue this pattern for 8 sets.  Rest, switch to left, right, left, right.  Modification, do this on the knees to make it easier but keep that flat push up position.

Set Two: Supine Windmill--lie on back with arms out into T, palms to the floor.  Legs straight to the ceiling.  Sweep the legs toward the right corner, then down, then left corner and back up as though you're drawing a giant "0" on the ceiling.  The bigger the "0", the tougher it will be.  Work to keep those hips anchored.  Do 12-16 sets, then switch directions.

Set Three: Seated Stability Ball curls with medball--sit on the "edge" of the ball with 90 degree bend in knees and weight into feet for stability.  Option, hold a med ball at chest level.  Without allowing the tailbone to move or lose contact with the "edge" of the ball, extend back into a back bend and contract the core to come up ONLY to that point at which your abs are still working.  In other words, if you come all the way back to a seated position you have lost the contraction.  Don't come back this high.  The range of motion comes more from the extension backward.  Do 20-30 reps, then hold near center (should be the toughest part of the range of motion) and pulse for 20-30 reps with a much smaller movement.

Set Four: Medball push up and roll--we all know core work is not just about the core!  Get in push up position on either knees or toes with one hand on the med ball.  Do a controlled push up, then roll the ball to the other hand and repeat.  Keep one straight line from shoulders to feet, or from shoulders to knees if on the knees.  Repeat 16 times (8 per side, 16 total) and rest.  Repeat 16 more.

Set Five: Seated medball twist ONE SIDED--sit with med ball at chest level.  Lean back to 45 degrees with bent knees and heels digging into floor.  Option, lift feet off the ground.  Twist to only ONE side.  Do 30-50 slow reps, moving the entire upper body as one unit so you are NOT using your arms aside from holding the ball.  Rest, repeat 30-50 reps on the other side.

Enjoy!

Ladies--do you see this^^^?!  If you're in this thread and you haven't posted, for the love of sixpack abs, post a freakin pic already.

Ladies--do you see this^^^?!  If you're in this thread and you haven't posted, for the love of sixpack abs, post a freakin pic already.

But they haven't posted the pics yet. No need to worry :)

But they haven't posted the pics yet. No need to worry :)

But they haven't posted the pics yet. No need to worry

Here's my 1 week shot.    

Actually, that's my 15 year old son.....in case your wondering what 40,000M per week of swimming will do for you on top of cycling and running.  I promise that kid has never done a sit-up in his life. 

Just some motivation for a Monday.