Download Legendary Abs II by Health for Life Staff PDF

April 5, 2017 | Exercise Fitness | By admin | 0 Comments

By Health for Life Staff

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I assume you know all about concentrating on the muscle you're trying to work, but humor me and take another look at the picture of the wrong way to do Hanging Leg Raises. (page 7) Doing them without the hips rocking forward maximizes psoas involvement and minimizes ab involvement. If you do them like that, you will never get a burn out of the program because the initial fatiguing is not taking place. By the way, doing Hanging Leg Raises incorrectly is deceptive-you may still feel them i~ your abs.

Only if the answer is no,sliould. reason to work harder when you can get the· same results WitJ1:1ess work. THE TESTS Level A , Exercise HFL Lying Leg llihrusts [irH1l1 [idal 2 llirial 3 '0lliriilHI . fiieved' 23 - 25 reps 1/4 Sit-Ups 7 -10 reps HFL Lying Leg llihrusts 17 - 20 reps 1/4 Sit-Ups TOTAL REPS: ''-- ,,'v>,-> ,-, 65 reps . ooxesandyouare no longer getting results, move up to Leve12. 35 1 Level 2 Hanging Knee-ups 9 -10 reps Hanging Knee-ups 6- 8reps Abdominal Crunches 24 - 25 reps Abdominal Crunches 17 - 20 reps TOTAL REPS: 59 reps -If you have checked all the ACHIEVED boxes and you are no longer getting results, move up to Level 3.

L E V E L Hanging Leg Raises I i Hanging Leg Raises Hanging ' Knee-ups 10 second rest I 1 8 10 reps (m) 10 reps (m) 5 reps (m) 10 second rest 30 reps (m) L E Hanging Leg Raises I l. Knee-ups Hanging V I 10 second rest E L 9 Hanging Leg Raises 12 reps (m) as many as possible (m) 10 reps (m) HFL Lying Leg Thrusts II II! g. M/W IF) . g. MIT ITh/F). You should be able to move up to the next level within a month. If you wish to add the optional Hyperextensions (see page 18), aim for 1 or 2 sets of 10 to 12 reps.

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