Guest Snake McClain Posted January 23, 2012 Report Share Posted January 23, 2012 So i'll keep it simple. strengthening my core. I want something that will work the abs, obliques and lower back of course. I know pilates are good and I have a small short routine for that. Planking i do but i want more as well. I feel I get a good solid lower back workout from dead lifts and the like as well but i'm looking for a more specific routine for the core area. Anyone have one I can steal? Quote Link to comment
BarefootDawsy Posted January 23, 2012 Report Share Posted January 23, 2012 Leg lifts. Lie on your back and extend your legs. Slowly lift them until they are perpendicular to the floor. Lower them back under control.You an also try holding your feet a few inches from the ground (on your back). See how long you can hold it. Convict Conditioning's got some great progressions for this. Quote BAREFOOT DAWSY Scout Commander (ret.) Link to comment
Timmy M Posted January 23, 2012 Report Share Posted January 23, 2012 ab wheel anyday... first go doing 3 x 5 had me aching for 3 days and most of my training involves the 'core' (deadlift, clean et al like a m@therfucker) Quote Link to comment
Guest Snake McClain Posted January 23, 2012 Report Share Posted January 23, 2012 Leg lifts. Lie on your back and extend your legs. Slowly lift them until they are perpendicular to the floor. Lower them back under control.You an also try holding your feet a few inches from the ground (on your back). See how long you can hold it. Convict Conditioning's got some great progressions for this.Only thing about this is i can't keep my legs straight and extended the entire motion. I don't have that strength/flexibility (working on it though). Is it okay to do them as far as I can even though my legs won't be at full extension at this point in time?ab wheel anyday... first go doing 3 x 5 had me aching for 3 days and most of my training involves the 'core' (deadlift, clean et al like a m@therfucker)What is the ab wheel? i am not familiar with this. I do deadlifts. i love them. Although i will say i know i'm not getting that "belly full of air" and not flexing my abs when doing the deadlift which may be an issue. Quote Link to comment
Timmy M Posted January 23, 2012 Report Share Posted January 23, 2012 rapes like a bee-hatch Quote Link to comment
BarefootDawsy Posted January 23, 2012 Report Share Posted January 23, 2012 Only thing about this is i can't keep my legs straight and extended the entire motion. I don't have that strength/flexibility (working on it though). Is it okay to do them as far as I can even though my legs won't be at full extension at this point in time?Try starting with your knees bent at 90 degrees. When you can do 3 sets of 10 go to 45 degrees...repeat then try straight legs to halfway up then all the way. Quote BAREFOOT DAWSY Scout Commander (ret.) Link to comment
chairohkey Posted January 23, 2012 Report Share Posted January 23, 2012 What is the ab wheel? i am not familiar with this. http://rosstraining.com/blog/2011/03/03/standing-ab-wheel-rollout-tutorial/http://rosstraining.com/blog/2011/05/28/one-arm-standing-rollouts-ramp-progression/ Quote Link to comment
Sloth the Enduring Posted January 23, 2012 Report Share Posted January 23, 2012 Have you tried Turkish get ups? Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
m00se Posted January 23, 2012 Report Share Posted January 23, 2012 Second for the ab wheel. Will crush your core into dust and make you cry like a sissy girl.Supermans for back strengthening.Turkish get ups for overall core awesomeness.Hanging leg raises just for shits and giggles.L sits.Sent from my GT-I9100 using Tapatalk Quote Link to comment
Guest Snake McClain Posted January 23, 2012 Report Share Posted January 23, 2012 rapes like a bee-hatch http://rosstraining.com/blog/2011/03/03/standing-ab-wheel-rollout-tutorial/http://rosstraining.com/blog/2011/05/28/one-arm-standing-rollouts-ramp-progression/Second for the ab wheel. Will crush your core into dust and make you cry like a sissy girl.I will now be looking into this. i've seen people do them and i thought it was a joke. Now i want to do them just to see if anything can make me cry. so how many should i do?Try starting with your knees bent at 90 degrees. When you can do 3 sets of 10 go to 45 degrees...repeat then try straight legs to halfway up then all the way.I will try this. I will probably do them as extended as possible and not start at the 90 degree point. Thanks a ton.Also i will look up turkish getups and see about them. Quote Link to comment
m00se Posted January 23, 2012 Report Share Posted January 23, 2012 I tend to do 5x5 but sometimes if im feeling all masochistic I'll do 5x10. My abs hate me for the week though...Sent from my GT-I9100 using Tapatalk Quote Link to comment
Guest Snake McClain Posted January 23, 2012 Report Share Posted January 23, 2012 i need to learn these turkish getups as well as this ab wheel. this seems to be some serious shite. Quote Link to comment
Timmy M Posted January 24, 2012 Report Share Posted January 24, 2012 indeed so, i need to get into doing turkish get ups myself... i make do with 2 hands anyhows instead (nice care...werewolf? btw ) Quote Link to comment
Loren Wade Posted January 24, 2012 Report Share Posted January 24, 2012 Leg Raises. Works everything you said. Quote lobro's a druid? twitter | fb Link to comment
BarefootDawsy Posted January 24, 2012 Report Share Posted January 24, 2012 (nice care...werewolf? btw )Carewolf? Quote BAREFOOT DAWSY Scout Commander (ret.) Link to comment
Guest Snake McClain Posted January 24, 2012 Report Share Posted January 24, 2012 indeed so, i need to get into doing turkish get ups myself... i make do with 2 hands anyhows instead (nice care...werewolf? btw )Carewolf? Care-Were indeed! It's a shirt I want to get. This other nerd here at work has had it for a while. Pretty rad.http://werewolf-news.com/2011/01/another-werewolf-shirt-to-crave-the-curse-of-the-care-were-by-winterartwork/ Quote Link to comment
bprime Posted January 24, 2012 Report Share Posted January 24, 2012 Browsing through this, I probably wouldn't recommend half the things recommended, but it appears I like to be the vocal dissenter of this place.I'd recommend bridging http://donnyshankle.blogspot.com/2012/01/on-weightlifting-personal-view_21.html and back extensions/glute ham raises. Quote My life. My dreams. http://dreambigsquatbigger.blogspot.com Hey! I'm actually updating this thing now Link to comment
weirdquark Posted January 24, 2012 Report Share Posted January 24, 2012 Turkish Get Ups are awesome.I'll throw in another vote for those and raise you the exercise. Alligator Drag is pretty fun too -- put your feet on something that slides over the floor and walk yourself around the room using your hands while in pushup position. Quote I lift heavy things. Current Challenge Between Challenges Workout Log Sassafrass: a capella folk fantasy mythology Link to comment
Guest Snake McClain Posted January 24, 2012 Report Share Posted January 24, 2012 Browsing through this, I probably wouldn't recommend half the things recommended, but it appears I like to be the vocal dissenter of this place.I'd recommend bridging http://donnyshankle.blogspot.com/2012/01/on-weightlifting-personal-view_21.html and back extensions/glute ham raises.these look interesting...Turkish Get Ups are awesome.I'll throw in another vote for those and raise you the exercise. Alligator Drag is pretty fun too -- put your feet on something that slides over the floor and walk yourself around the room using your hands while in pushup position.alligator drag sounds hilarious. Quote Link to comment
Denny Posted January 24, 2012 Report Share Posted January 24, 2012 Russian Twist or Standing/Barbell Russian Twist attacks the core pretty good too. The standing russian twist can be done while holding a dumbbell straight in front of you as well while doing a full twisting motion, a bit different but it feels good. http://www.youtube.com/watch?v=iG_gWGvvazA Quote -> Dead Athletes Don't Lie -> John Cleese on Creativity -> Digital addiction and the chaotic mind My Bucket List Link to comment
cianalas Posted January 24, 2012 Report Share Posted January 24, 2012 WindmillsDragon FlagRegular Flag Quote Link to comment
Guest Snake McClain Posted January 25, 2012 Report Share Posted January 25, 2012 Russian Twist or Standing/Barbell Russian Twist attacks the core pretty good too. The standing russian twist can be done while holding a dumbbell straight in front of you as well while doing a full twisting motion, a bit different but it feels good. http://www.youtube.com/watch?v=iG_gWGvvazAI am digging this.Windmills Dragon Flag Regular Flag the windmill is looking way out of my league...and just...awkward.Dragon flag i can actually sort of do just not nearly as pretty as this guy.no way on the regular flag. lol Quote Link to comment
spezzy Posted January 25, 2012 Report Share Posted January 25, 2012 L sits.hang out in a hollow position for a little while.toes to bars. Quote I'm no longer an active member here. Please keep in touch: Instagram - Facebook - Forum Friends Discord - email “There's only one rule that I know of, babies—God damn it, you've got to be kind.” Link to comment
Guest Snake McClain Posted January 26, 2012 Report Share Posted January 26, 2012 L sits.hang out in a hollow position for a little while.toes to bars.right on. thanks. Toes to bars look kinda fun.I tried the turkish get ups but I'm pretty sure my form was all f***ed. Like i was forgetting a step in there somewhere and was sort of making it up as i went. Quote Link to comment
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