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Corrugation

For time:

30 situps
30 crunch twists L
30 crunch twists R
30 back extensions
1 min 6″ leg hold
30 tick tocks L 25/35
30 tick tocks R 25/35
1 min ab bridge hold
30 crunches

Post time to Yammer.


Daily Extras – 

Double the tic-tocks. Partition them if you like.


Workout Notes: 

  • If you are looking for a little more out of those abs today, consider switching crunches for crunches on a ball.  Don’t have a ball?  Cool, just roll up a towel and place it in the small of your back.  Keep the small of your back pressed into the towel at all times as you do your crunches.
  • Keep in mind, if you are looking to gauge your fitness with this workout vs. the last time you did it, your times will be slower.  Adding extension to the trunk via a towel, or stability ball increases the amount of work your abs have to do per rep.  Gauging your times will not be an apples to apples comparison.

Yes, We Still Core!
by Neil Anderson

A strong core is essential to your health and development.   It is primarily responsible for the astounding results we see in strength gains and overall fitness at GPP.  We have observed that GPP training prevents injury and advances healing for those with a weak core.  It also looks good on!

While the rest of the world has moved passed specifically training the core, GPP still embraces focused emphasis on core training for its unique effect on our health, fitness and appearance. The popular present day mantra of the health and fitness industry is that one need onlyCouples that core together ... to move in effective ways and the core will take care of and strengthen itself.  This is a risky approach.  We have learned that strength gains in the legs and arms will quickly outstrip one’s core strength.  This is especially true for those who don’t directly train their core.  This compromises your ability to stabilize the core during certain fundamental movement (squats, dead lifts, cleans, jerks, high Sums, KBs, etc.) making those fundamental movements more dangerous to perform and putting you at higher risk of injury.

We feel a more straight forward (direct) approach of abdominal/core training stimulates more strength and ultimately yields higher benefit with less risk of injury. Oh, and did we mention – It looks good ON?!

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