Improve Your Midline! (side effect: Six pack)

If you're someone who struggles with toes 2 bar, maintaining a good kip swing, staying tight whilst under fatigue and generally all gymnastic movements.. You may have a weakness in your midline. Our program most definitely hits the core but sometimes a little extra work is needed to improve on your weaknesses. 

Below is a simple but effective 4 week program for you to do after class. This will only take an extra 5:00.

*Added bonus - You'll grow some abs!

 

ROTATE THESE WORKOUTS TWICE PER WEEK FOR 1 MONTH

 

WORKOUT A

3 Rounds not for time (rest as needed):

GHD Situps 8-12 reps *

Dragon Flag 6-10 reps **

*If you cannot reach full range of motion then only sit back to parallel. You'll still get a great training stimulus!

**Perform these under control at a steady pace. Maintain your hollow position on the way down.

 

WORKOUT B

3 Rounds not for time (rest as needed):

L-Sit Hold Accumulate 30 seconds *

Banded Pallof Press 8-10 reps **

*If you cannot go into a full L-sit then try one leg out or bend at the knees.

**Go for quality over quantity. Slow and controlled.

 

AT THE START OF THE PROGRAM TEST YOUR L-SIT HOLD (OR SCALE OF). RE-TEST THIS AFTER 1 MONTH TO SEE YOUR IMPROVEMENTS. 

“Athletes who have developed their L-sit to the point where they can hold it for three minutes subsequently find all other ab work easy.

— Greg Glassman