Hey guys! What’s up?! Todd here for AlphaNation.com.
We are going to do a quick abs workout right from SpecForce Abs.
It is out of the Alpha Phase, so we are going to do the following:
- Bracing Technique
- Glute Bridge
- Dead Bug
- RKC Plank
- Side Plank
- Hollow Rock Holds
SpecForce Abs Workout
CLICK HERE to watch the YouTube video.
We’ll do three sets of 12 reps of each of the exercises, and this will be your abs workout routine for the day. You can do this on a day off. You can do them at the end of your workout. It can be done anywhere.
#1 – Bracing Technique
All three fields of abdominal action: rectus, obliques and serratus anterior. Lie on your back. Maintain a neutral spine position. Make sure to close your ribs down your hips, activating everything, almost like you are going to cough, then release and activate again. Do three sets of 12 reps.
#2 – Dead Bug
Lie on your back and lift until your legs are at 90 degrees. Maintain a neutral spine position and make sure there is no gap underneath. Lift your hands to 90 degrees. You are going to lower alternating limbs. It is better when your head is flat. Do three sets of 12 reps.
#3 – Glute Bridge
You are closing the distance between your lower ribs and your hips. Lie on your back on the floor in a bent-knee position with your feet flat on the floor. Lift your hips off the floor while keeping your back straight. Stay tight as you slowly go back to the starting position. Never let the tension in the system off. Do three sets of 12 reps.
#4 – RKC Style Plank
RKC Style Plank
Get into the plank position then externally rotate the shoulders. Bring your elbows toward your toes. Bring your toes toward your elbows, staying activated in neutral. Squeeze the glutes, thighs and calves. Hold the position for 55 seconds. Do three sets of 12 reps.
#5 – Side Plank
Lie on your side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. Contract your core gently and lift your hips and knees off the floor. Hold for 30 seconds. Do three sets of 12 reps per side.
#6 – Hollow Rock Hold
Hollow Rock Hold
Brace yourself through abs so that you are neutral through the spine. Your rectus and multifidus are also activated. Bring the legs up, squeezing the thighs together, squeezing the glutes and activating everything through the trunk. Place the arms overhead. Hold for 30 seconds. Do three sets of 12 reps.
This is the basic abs workout routine that you can do anywhere.
For your guide to strong and toned abs, check out the Invincible Core program, here!