Ldnm Ab Pack

Ab Pack

2

Welcome to the LDNM Abnoxious Ab Pack. We have put together 6 distinct workouts all of which are designed to annihilate your abs.

All of the workouts take the form of a giant set. A giant set is a number of different exercises performed back to back with no rest.

The protocol for this pack is to choose one workout and perform said giant set 3-6 times! There is no rest between exercises, but a 45-60 second rest between giant sets.

For a killer workout, try performing 3 giant sets of one workout followed by 3 giant sets of a different workout! Or maybe one giant set of each workout? The combinations are endless - let us know your favourite.

But be warned; whatever you choose, it isnt going to be pleasant.

All the best,

LDNMuscle team (Lloyd, Max, James & Tom)

Ab Pack

3

Workout 1 Seated Olympic Bar twists

12 reps to each side 2 sec eccentric, 2 sec isometric hold Find a suitable place to sit. You will need a large radius free of

obstacles around you. Take an Olympic bar and place behind your head (you can

gradually add weight to the bar as you become proficient) Sit up straight with a straight back. Slowly, and in a controlled manner turn your torso to the right,

pause for 2 seconds, then to the middle, pause, and then to the left and hold for 2 seconds.

At no point allow your legs or hips to move. Tense your abs from start to finish.

Then straight after with NO rest move on to; Kneeling Rope Crunch (on a decline bench)

10 reps 4 sec eccentric, 2 sec isometric hold Take a high pulley, rope attachment and a decline bench. Keeping your neck straight, head looking downwards and hips

fixed draw the rope down towards the floor. Control the weight back up (eccentric phase) and repeat.

Then straight after with NO rest move on to;

Side and Vertical Knee Crunches

12 reps (left) 12 reps (right) (6 central) 1 sec eccentric on left/right, 4 sec eccentric on central Suspend yourself vertically on a dip station. Arms virtually locked

out, body straight like a pencil. Keeping your head and torso facing forwards and upright, turn

your hips to the left and raise your knees up to meet your stomach, after said reps, switch and repeat on the right. Following that face your whole body forward and raise your knees up to your stomach, remembering the 4sec eccentric phase.

Ab Pack

4

Then straight after with NO rest move on to; Raised Leg Crunches (Swiss Ball)

25 reps 2 sec eccentric Nice and simple raise your legs up onto a Swiss Ball, so that your

legs are at a 90 degree angle and your buttocks are touching the ball.

Keeping your spine neutral and focusing on the ceiling, draw your body upwards whilst tensing your abs into a crunch. Lower back down (counting for 2 secs) but avoid laying your back flat on the floor as this removes the tension from the abs.

Ab Pack

5

1) Seated Olympic Bar twists

2) Kneeling Rope Crunches

3) Side and Vertical Knee Crunches

Ab Pack

6

4) Raised Leg Crunches (Swiss Ball)

Ab Pack

7

Workout 2

Hanging Leg Raises (weighted optional)

6 reps 4 sec eccentric Find a suitable piece of equipment to hang from (usually chin up

bar). Hang completely straight, arms locked out. With both legs together

and straight, raise them up to they are in line with your hips (90degrees). Then lower them for a count of 4 secs.

Do NOT allow your body to swing, or enter a pendulum motion. Stop and start again if a swing develops.


Laying Leg Raises (on a mat) 12 reps. 2 sec eccentric Lying with your back flat on a mat, legs together and straight lower

them from the ground upwards (explosive). When they are directly above you, soles facing the ceiling, lower

them back downwards for a count of 4. Do not allow your legs to touch the mat, stop just before hand and repeat.


Bicycle Crunches 25 reps (or failure) 2-3 sec eccentric Laying on the same mat, bring your left knee to reach your right

elbow, release and then alternate with your right knee and left elbow.

Each rep ensure your spine is neutral and your neck is focusing on the ceiling.

Do not frantically rush each repetition; keep the control and requisite 2-3 sec eccentric throughout.

Ab Pack

8


Plank Until failure Simply adopt the plank position. Ensure that throughout the plank

you engage your core, tensing your abs. Dont allow your pelvis to drop towards the mat, nor allow your back to bend. Keep your spine neutral-looking forward throughout.

Ab Pack

9

1) Hanging Leg Raises (Weighted Optional)

2) Laying Leg Raises (with Olympic bar)

3) Bicycle Crunches

Ab Pack

10

4) Plank

Ab Pack

11

Workout 3

Weighted Decline Sit-ups 12-15 reps 3-4 sec eccentric Set up a bench in the decline position ensuring you have the

attachment to secure your legs (as per photo) in place. Take a suitable plate weight (if weight is required) In a slow and controlled manner lower yourself from the top to the

bottom of the repetition, holding the plate directly above your head, and keeping your neck straight, and head focused on the ceiling.


Plate Oblique Crunches 12-15 reps each side 2-3 sec eccentric. Feet shoulder width apart, keep your back straight throughout, do

not allow yourself to hunch. Lower the plate so far as comfortable and aim to lower it behind

your knee. Exhale at the base of each rep, to allow a further squeeze on your

oblique. Throughout the movement tense your abdominals.


Suspended Knee Crunches 15-20 reps 2 sec eccentric Support yourself on a VKR machine, back flat against the bad,

looking directly forward. Without moving your body or head, raise your knees up to your

stomach and then slowly release them. Keep your legs together throughout the movement and abs

tensed. Then straight after with NO rest move on to;

Ab Pack

12

Side Plank

Until Failure Adopt the side plank position as per photo. Do so on a mat, so as

to avoid injury if you lose your balance. Hold the plank until complete failure, Keep your pelvis raised at all

times and head looking forward.

Ab Pack

13

1) Weighted Decline Sit-ups

2) Plate Oblique Crunches

3) Suspended Knee Crunches

Ab Pack

14

4) Side Plank

Ab Pack

15

Workout 4

Ab Rollouts 6-10 reps 4 sec eccentric Perform on a mat to be safe, should you fail. With each rep ensure slowly roll out and return in a controlled

manner. NO bouncing the repetitions out- this will merely result in a lower back injury.

Keep your head down and neck straight throughout. Then straight after with NO rest move on to;

Weighted Raised Leg Crunches (Bench) 12-15 reps 2-3 sec eccentric Take a free bench and an appropriate plate weight Place your legs over the bench and move up until your buttocks

are inline/touching the bench Holding the plate directly above you and keeping your head

focused on the ceiling crunch up so far as possible and release for a count of 2-3 secs.


V-Twists 10 reps each side Take a medicine ball- as heavy as possible as to allow you to

reach the said reps. Adopt a crunch position, back off the floor, legs off the floor, back

straight and neck straight. Twist the medecine ball, alternating sides, whilst keeping your legs

straight. Avoid your legs following the direction in which you twist. Engage your abs throughout and keep the exercise slow and

controlled, do not perform in a frantic manner.

Ab Pack

16


Laying Oblique Crunches To failure (both sides). Laying on a mat, position your body in a z shape. Take your hand behind your ear and crunch up, exhaling as you

reach the peak of the repetition. Control the eccentric phase on the way down.

Ab Pack

17

1) Ab Rollouts

2) Weighted Leg Raised Crunches

3) V-Twists

Ab Pack

18

4) Laying Oblique Crunches

Ab Pack

19

Workout 5

Cable Crunch 8-10 Reps 4 sec eccentric Take a high pulley, rope attachment and a decline bench. Keeping your neck straight, head looking downwards and hips

fixed draw the rope down towards the floor. Control the weight back up (eccentric phase) and repeat.


Reverse Crunches 12-15 reps A much smaller range of motion is actually needed than usually

used during the exercise Starting with your feet directly above your hips, back and

shoulders flat on the mat, and arms extended away from your body either side of your head; aim to bring your pelvis off the mat toward your chin contracting your lower abdominals

Avoid swinging feet and legs back to gain momentum- until the last few repetitions at least.


V-Sit 12-15 reps Lay flat on a mat Simultaneously perform a crunch with your arms raised, and raise

your legs to reach your arms. Ensure you keep a neutral neck position throughout, keeping your

eyes focused on the ceiling Then straight after with NO rest move on to;

Ab Pack

20

Sit-ups Until failure 4 sec eccentric, explosive concentric. This is the final exercise, hook your feet under a dumbbell so that

you are secure and you can actually perform the reps. Keep going until you literally have nothing left

Ab Pack

21

1) Cable Crunch

2) Reverse Crunches

3) V-Sit

Ab Pack

22

4) Sit up

Ab Pack

23

Workout 6

Reverse Crunches 12-15 reps 3 second eccentric, NO PAUSE at bottom of repetition A much smaller range of motion is actually needed than usually

used during the exercise Starting with your feet directly above your hips, back and

shoulders flat on the mat, and arms extended away from your body either side of your head; aim to bring your pelvis off the mat toward your chin contracting your lower abdominals

Avoid swinging feet and legs back to gain momentum- until the last few repetitions at least.


V-Sits (with 5-10kg medicine ball) 12-15 Reps 1 second isometric hold, 3 second negative, NO PAUSE at

bottom of repetition Lay flat on a mat with legs vertically upright and static Perform a crunch whilst holding a medicine ball above your head Ensure you keep a neutral neck position throughout, keeping your

eyes focused on the ceiling


Ab Pack

24

V-Twists (with same medicine ball) 30 Reps (each side) 2 seconds movement from left to right, squeezing abs and

initiating each twist with your obliques Take the same weight medicine ball Adopt a crunch position; back off the floor, legs and knees

together, back straight and neck straight, heels touching the floor. Twist the medicine ball, alternating sides, whilst keeping your legs

static. Avoid your legs following the direction in which you twist. Engage your abs throughout and keep the exercise slow and

controlled, do not perform in a frantic manner. Ensure torso is twisting from hips, rather than purely arms and

upper back rotation. Then straight after with NO rest move on to;

Medicine ball plank (with mountain climbers) 20 reps with each leg. Both hands on medicine ball (a med. ball with handles is best!)

directly below your shoulders with arms just off completely straight- elbows not locked out.

Straight line from shoulder throughout your body to your ankle. Keeping one foot in contact with the floor at all times, draw the

opposite leg underneath your body toward the opposite sides shoulder

Alternate legs, whilst keeping body line as straight as possible

Ab Pack

25

1) Reverse Crunches

2) V-Sits

3) V-twists

Ab Pack

26

4) Medicine ball plank

Documents

Ldnm Ab Pack