Rutina multiarticular

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  • Publicado : 23 de enero de 2011
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Level 1
Lying leg thrusts – 2 x 5
Reverse crunches – 2 x 5
Ab bicycles – 1 x 20 (each knee to elbow counts as one rep)
Alternating crunches – 1 x 15
Bench crunches - 1 x15
Abdominal vacuumsLevel 2
Lying leg thrusts – 3 x 8
Reverse crunches – 3 x 6
Ab bicycles – 1 x 24
Stability ball crunches – 1 x 10
Alternating crunches - 1 x 18
Stability ball plank holds - 1 x 30-60 secondsAbdominal vacuums

Level 3
Decline board leg thrusts - 2 x 8
Lying leg thrusts – 2 x 10
Reverse crunches – 1 x 10
Ab scissors – 1 x 8
Stability ball hip flexion – 1 x 12
Ab bicycles – 1 x 30Stability ball crunches – 1 x 12
Alternating crunches – 1 x 20
Stability ball plank holds – 1 x 45-60 seconds
Abdominal vacuums

Level 4
Hanging knee raises – 2 x 8
Decline board leg thrusts – 1 x10
Lying leg thrusts – 1 x 12
Stability ball hip flexion – 1 x 15
Ab bicycles – 1 x 30
Stability ball crunches with arms straight over head – 1 x 10
Stability ball plank holds – 1 x 45-60seconds
Alternating crunches 1 x 20
Floor side plank holds – 1x 30 seconds each side
Abdominal vacuums

Level 5
Hanging leg raises – 2 x 5
Hanging knee raises – 2 x 10
Ab wheel – 1 x 6
Declineboard leg thrusts – 1 x 12
Lying leg thrusts – 1 x 15
Ab scissors – 1 x 10
Stability ball crunches holding light weight straight over head – 1 x 10
Stability ball plank holds – 1 x 60-70 secondsFloor side plank holds – 1x 30-40 seconds each side
Abdominal vacuums

Level 6
Hanging leg raises – 3 x 6
Hanging knee raises – 3 x 8
Lying leg thrusts – 2 x 15
Ab wheel – 1 x 8
Ab bicycles – 1 x30
Stability ball crunches holding light weight straight over head – 1 x 12
Stability ball hip flexion – 1 x 15
Abdominal vacuums

Level 7
Hanging leg raises – 4 x 8
Hanging knee raises – 1 x10
Decline board leg thrusts – 1 x 15
Ab bicycles – 1 x 30
Ab wheel – 1 x 10
Stability ball plank holds – 1 x 70-80 seconds
Floor side plank holds – 1 x 40-50 seconds each side
Weighted cable...
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