Ab routine

[samurai69]

had a client doing "dragon flags" and "windscreen wipers" and kneeling fitball roll outs..............he still cant do more then a couple of standing rollouts so we do 3 x 10 right the way to nose to the floor

.

dont know what any of those are!!

right guys, suggest a structure I could use.. I dont really know what Im gonna do at all....... especially with the fitball.

Im thinking..... start with a few sets of turkish, then do 'something' with the fitball, skipping then ab wheel..

20 minutes worth maybe.. is that too long/short?

right, if you can do standing roll outs start with 3 x 8 or 10 reps

move on to hanging windscreen wipers 4 or 5 each side

then 2 or 3 sets of 5 or 6 dragon flags with a 5 second hold at the top of each

then onto get ups....3 sets, then saxon side bends

and finally 3 to 5 30 second planks with feet balanced on fit ball


.windscreen wipers

http://www.slidetour.com/sample1/displa ... hiper.html

. dragon flags http://www.dragondoor.com/articler/mode3/35/

[samurai69]

i would do this workout on non normal training days

[Scott]

ok I just found a vid of dragon flags..... coupled with window wipers
http://link.brightcove.com/services/player/bcpid176922729

are you havin a laugh that looks well difficult. I dont think I could actually do those.
besides I wont be doin these at the gym so I dont have a bench or chin type bar. I dont think dragons could be done on a fitball ( if I could do them at all)
what would you recommend for a woman..... thats probably where I should start

[samurai69]

ok I just found a vid of dragon flags..... coupled with window wipers
http://link.brightcove.com/services/player/bcpid176922729

are you havin a laugh that looks well difficult. I dont think I could actually do those.
besides I wont be doin these at the gym so I dont have a bench or chin type bar. I dont think dragons could be done on a fitball ( if I could do them at all)
what would you recommend for a woman..... thats probably where I should start

start with 500 situps then

[Cookie]

are you havin a laugh that looks well difficult. I dont think I could actually do those.
besides I wont be doin these at the gym so I dont have a bench or chin type bar. I dont think dragons could be done on a fitball ( if I could do them at all)
what would you recommend for a woman..... thats probably where I should start

Get em done you Scottish tart

I`ve managed a couple of reps of those dragons.....

I did them at home I just used the bottom of the bed and piled some weights onto bed to stop it coming up when I did the reps....If no weights get wife to sit on the bed for added weight

[samurai69]

mate if they are good enough for rocky balboa....you can do them
do the dragons from lying on the floor with hands behind...do them in doors, shat a door and stick hands under door

as for the wipers....they look good, so nobodys going to knock it.........go hang off a bus shelter or something


WOOSSSS <- portuguese for big girls blouse

[Scott]

Get em done you Scottish tart
LOL!


I`ve managed a couple of reps of those dragons.....
wow 2 ya say... fuck if I can manage 2 will I have instant abs

[Scott]

mate if they are good enough for rocky balboa....you can do them
do the dragons from lying on the floor with hands behind...do them in doors, shat a door and stick hands under door

as for the wipers....they look good, so nobodys going to knock it.........go hang off a bus shelter or something


WOOSSSS <- portuguese for big girls blouse

Im no sticking my hands under a shitey door

if I can fashion something to do dragons on the floor I'll try them but I aint running down the street to jump on a bus shelter..... I'll get arrested!!

I'll see what I can do............. so I wont need the fitball.... jump rope then

[Cookie]

Just watched that clip Scott and he didn`t go down as far as I did when I did them, I went right back down to a couple of inches off the floor before coming back up....

Actually managed about 5 reps but didn`t want to put too much pressure on yeah

[Scott]

for what its worth I had a go at dragons and wipers in the gym on friday. Just seeing as I had the equipment there and no-one else was in the gym which was just as well coz I couldnt do them The dragons I could only go about a quarter of the way down. any further and I lost it. As for the wipers... they werent even as succesful as the dragons

that shit is difficult. I aint THAT much of a pussy but that shit is defo difficult.
Also got myself a skipping rope. had more success with that but its fuckin difficult as well!! apart form feeling like a twat its really annoying especially as that ross boxing dude makes it look like a breeze, although so does my wee lass to be fair!!

I'll keep trying though.

[Cookie]

for what its worth I had a go at dragons and wipers in the gym on friday. Just seeing as I had the equipment there and no-one else was in the gym which was just as well coz I couldnt do them The dragons I could only go about a quarter of the way down. any further and I lost it. As for the wipers... they werent even as succesful as the dragons

that shit is difficult. I aint THAT much of a pussy but that shit is defo difficult.
Also got myself a skipping rope. had more success with that but its fuckin difficult as well!! apart form feeling like a twat its really annoying especially as that ross boxing dude makes it look like a breeze, although so does my wee lass to be fair!!

I'll keep trying though.

LOL......

Yeah defo difficult exercises to get the hang of and get the numbers out....

[samurai69]

mate, work on them exercises, they dont take too long to get

my clients doing

5 D flags now and 4 each side of the wipers, in only a couple of weeks