So here we go with Cycle 1Â of the competitive abs program. It’s part of a larger routine and would usually be done with legs but here is the relevant part. You will need a bar to hang from to do this, there should be somewhere in the house to do this at home or tons of places in the gym.
I also need to add this is a modified version of what we do at gymnastics. It was adapted from it’s original to fit our girls abilities and to follow on from what they were originally doing. This is in no way a reproduction of any existing program.
Level 1 (Plus 1 Core Circuit)
| 2/25 | Situp double twist |
| 2/15 | Leg up toe touch |
| 2/15 | Butt lifts |
| 2 | 30s Hollow Hold & 10 Hollow rock arms at ears |
| 2/10 | V snaps |
Level 2 (Plus 1 Core Circuit)
| 3/15 | Incline bench situps HBH (Hands Behind Head) |
| 3/12 | HB Leg lifts strict |
| 3/12 | Squat thrust sliders |
| 3/12 | V snaps |
Level 3 (Plus 1 Core Circuit)
| 3/15 | Incline machine Situp with 15lb |
| 3/12 | High bar L lifts (top half leg lift) |
| 3/12 | Stalder leg lifts |
| 1 | 10 Count core |
| 1 | Core circuit |
Level 4 (Plus 1 Core Circuit and 10 Count Circuit)
| 3/15 | Incline machine Situp with 15lb |
| 3/12 | High bar L lifts (top half leg lift) |
| 3/12 | Stalder leg lifts (Lift to HB Straddle) |
Core circuit
| 30s Hollow hold |
| 30s Hollow rock |
| 30s Side hollow hold |
| 10 Side hollow roll to hollow (1os hold left, centre, right for 1 rep) |
| 15 V snaps |
| 25 Crunches |
10 Count Circuit
| 10s Hollow hold |
| 10s Hollow shoulders down |
| 10s Hollow legs down |
| 10s Side hollow |
| 10 Side plank hip dip (hip touches floor) |
| 10s Side plank to 10s side plank |
| 10s Side plank top leg up hold |
| 10 Single leg V snap from hollow |
| 10 V snap from hollow |
| 10s Arch hold |
| 10 Arch rock |