Champion Core Series: Level 4

 

Level 4 is Here!

Ok, so if you’ve made it this far in your routine then you should notice that by this point in time, if you have mastered the previous three levels of training, that your abdominal development should be picking up.  Assuming that you don’t have copious amounts of insulation over them you should be able to feel the ridges in your abdominal wall and some developing in your oblique’s.

Level 4 really starts to scratch the surface of some of the advanced work that about to come! So you’ll notice that the exercises are beginning to get more difficult and a feeling of the need to “get stronger” begins to become more prevlaint

You see with the two three levels you may have noticed that the primary focus was just neural coordination or other words what is commonly known at the mind muscle connection.

Level three came around and by then you become to feel a bit of burn in your ab training due to the increased mind muscle connection but you may still have to had think pretty hard about really making the abs work.

So here are the two new exercises that make level 4 really start to stand out.

Reverse Crunch

Start/End Position of a Reverse Crunch

Mid Point of a Reverse Crunch

 

 

 

 

 

 

 

 

 

 Here is how I want you do complete this exercise because its too easy to mess up.

  1. As always start with a flat back, other words make sure the small of your back in touching the ground in the start and end point of this exercise (As in ever post NEVER let your back arch)
  2. Your going to draw your stomach in and begin to roll your pelvis towards your chest. I want you to think about rolling yourself up one spinal vertebra at a time starting with your tail bone and working your way up.
  3. You’ll roll your pelvis up until you see that your knees are over your chest (like the picture above)
  4. Hold for a brief count (I just want you to make sure that you have control over this motion and NOT swinging you legs towards you)
  5. After the hold the real trick comes in letting your back roll down SLOWLY, if you can’t tell “slowly” being the key here.

 

Incline Crunch

Start/End Position of an Incline Crunch

Mid Point of an Incline Crunch

 

 

 

 

 

 

 

 

 

I won’t elaborate on the crunch here because its the exact same motion EXCEPT of course the obvious your on an incline  bench. Just as in the previous initiation of the exercise I want you to pretend there is a balloon attached to your chest and its bringing your chest straight UP and not forward.

I can assure you that you will feel your upper abdoiminal wall flex real hard. Your welcome 😉

 

The Workout

 

 

 

Make sure you check out my previous blogs to get the full effect of this program:

Why you don’t have Abs

Champion Core Series Level 1

Champion Core Series Level 1.5!?

Champion Core Series Level 2

Champion Core Series Level 3

 

 

 

In Health and Fitness,

 

 

 

Travis Merritt, BS, CPT is the owner of Fitness Revolution in Rowlett, TX.

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  1. […] exercise is VERY similar to the reverse crunch that we did in level 4. The main exception, besides the obvious, is that we are on a 30 degree […]

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