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2004/04/28, 03:33 PM
heres a few excercises to try, just to warn you they ar enot for the light at heart. :angry:
Physioball reverse cruches: ge tina squat rack and hold on to the sides from under neath it laying on the ball. left your feet off the ground. Roll your truck to your knees as they come up.( it should be a backward and forward motion and your knees never touch the ground.
stablizing reverse crucnhes
these are super super hard, i suggest doing these 1st.
set up the ball the same way as above, but only grabe on side of the front of the rack( ball is now in front of the rack on one side of the spot rack). You head should be touching the bar, with your hands grabing the bar behind your head. Now do a slow controled reverse cruch, if you go to fast you will roll off the ball. concentrate on keeping your body weight distributed, and under control. Your feet should never touch the ground. :dumbbell:
tri set bench press
set up a decline, incline, and regualur bench press with a set of dumbells on each one......do a set of regualr bench just short of faliure, then go to decline continue just till faliure, then finally incline.
that one set. try to do 4 sets total. If you can :angry:
crazy 6's
these can be done with skull crushers or barbell curls
on the way up, or the press up you should take 6 secs, and on the way down 6 secs 6 times......:angry:
good luck ....hope you like :dumbbell:
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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