The Abdominal Trifecta Workouts
Ab Trifecta One:
Perform 3-5 sets of 12-15 reps with no breaks.
» Flexion component: Weighted Rope Crunches
» Stretching component: Hanging Leg Lifts
» Rotational component: 45-degree Laying Windshield Wipers
Exercise Instructions:
> Weighted Rope Crunch:
Kneel in front of a high cable stack with a rope attachment. Hold the rope with your hands on either side of your head. Crunch forward while bringing your elbows toward your stomach.
> Hanging Leg Lift
Grab a chin-up bar and hang your body off the ground. Without rocking or swinging, raise your straight legs as high as you can.
> 45-degree Laying Windshield Wiper
Lay on your back with your arms out to your sides. Bring your legs straight up until you have a 90-degree angle at your hips. With control sweep your legs from side to side, achieving a 45-degree angle with the floor.
Ab Trifecta Two:
Perform 3-5 sets of 12-15 reps with no breaks.
» Flexion component: Weighted Swiss Ball Crunches
» Stretching component: Kneeling Ab Wheel Roll Outs
» Anti-Rotational component: Standing Anti-Rotation Press (5-second holds per rep)
Exercise Instructions:
> Weighted Swiss Ball Crunch
Lay on your back on an exercise ball. Hold a dumbbell on your chest and crunch up.
> Kneeling Ab Wheel Roll Out
Kneel on a mat while holding an ab wheel. Roll forward while keeping a tight torso. Bring your hips forward as your arms reach away from you. Pull back by contracting your abs.
> Standing Anti-Rotation Press
Stand perpendicular to an adjustable cable stack. Bring the handle toward your stomach and stand with your feet hip width apart. Press the handle forward and resist the urge to rotate toward the cable stack. Hold for 5 seconds. Return the handle back to your stomach and repeat.
Ab Trifecta Three:
Perform 3-5 sets of 12-15 reps with no breaks.
» Flexion component: Reverse Crunches
» Anti-Rotation component: Birddog Hands & Toes
» Isometric component: Side Star Bridge (5-second holds per rep)
Exercise Instructions:
> Reverse Crunch
Lay on your back and hold a heavy dumbbell over your head. Bring your knees toward your chest and keep your legs together. Bring your knees toward your elbows then return your hips back to the ground.
> Birddog Hands and Toes
Get into a plank position. Stay long and tight in your torso and slowly raise one arm and the opposite leg until they’re both extended out. Bring the arm and leg back and switch sides.
> Side Star Bridge
Prop yourself up into a side plank. Support yourself on your hand and the side of your foot. Extend your top leg and arm up so you form a star. Hold this pose for 5 seconds each rep.
