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Abs Program Week 4

The document outlines a 4 week ABS program with exercises split over 4 days per week. Each day focuses on different core exercises like hollow holds, planks, sit ups and more done in circuits or rounds with short rest periods. Ab exercises include v-ups, burpees, Russian twists and more.

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gaby164r
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9 views3 pages

Abs Program Week 4

The document outlines a 4 week ABS program with exercises split over 4 days per week. Each day focuses on different core exercises like hollow holds, planks, sit ups and more done in circuits or rounds with short rest periods. Ab exercises include v-ups, burpees, Russian twists and more.

Uploaded by

gaby164r
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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4 WEEKS

ABS
PROGRAM
WEEK 4
DAY 1 DAY 2

3/ 4 ROUNDS
V-UPS + INVERTED BURPEE EVERY 20 SEC X 8 MIN
START WITH 1 V-UP THEN GO SET 1: V-UPS
TO 2,3,4. ALL THE WAY UP TO 10 SET 2: HOLLOW ROCK
PERFORM AN INVERTED BURPEE SET 3: BURPEES TUCK UPS
BETWEEN EACH SET
REST AS YOU NEED AMRAP 7’
8 PLANK BIRD DOGS
SUPERSERIE 30" HANG FLUTTER KICKS OR FLUTTER KICKS
3X 15 STRICT T2B /BAND LEG RAISES/ LEG RAISES
3X 15 GHD SIT UPS WITHOUT ARMS /
WEIGHTED SIT UPS PLUS: 3 X 1’ PARALETTES OR CHAIR SHOOT
THROUGH + SHOOT BACK
PLUS: 3 ROUNDS 20 WHEEL TOUCHES BETWEEN SETS
20 WEIGHTED RUSSIAN TWIST
9 3-1 WINDSHIELD WIPERS
DAY 3 DAY 4

3 ROUNDS
30” HOLLOW ROCK 5 ROUNDS
30” HOLLOW HOLD 15 GHD SIT UPS WITHOUT ARMS OR EXTENDED SIT
REST 30” UPS WITHOUT ARMS
30” HOLD IN THE MIDDLE OR HOLLOW HOLD
OTM X 16 15 GHD SIT UPS OR EXTENDED SIT UPS
MIN 1: 15 LATERAL KNEE RAISES OR 10/10 LATERAL
PLANK SUPERSERIE
MIN 2: 30" GHD BACK EXTENSIONS OR SUPERMAN 3X 15 WEIGHTED KNEE RAISES
MIN 3: 1' FRONT RACK HOLD OR WEIGHTED ZOMBIE SIT UPS
MIN 4: REST 3X 20/20 LATERAL PANKS

PLUS: 4 ROUNDS PLUS:


10 V-UPS COMPLEX 50 TEMPO BAND DEAD HUG OR
EVERY ROUND AS FAST AS YOU CAN DEAD HUG
REST AS YOU NEED 50 LATERAL TUCK UPS

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