Abs Revealed. Jonathan Ross ACE/NSCA CPT ACE & IDEA Personal Trainer of the Year Discovery Fit & Health Fitness Expert

Transcription

1 Abs Revealed Jonathan Ross ACE/NSCA CPT ACE & IDEA Personal Trainer of the Year Discovery Fit & Health Fitness Expert

2 Abs Revealed Concepts Stability & Strength for Show The abs don t know how special they are! You can have great looking abs that are there when you need them, too. Ab exercises are progressed in 3 stages ROCK: unloaded exercises focused on conscious muscle activity PAPER: harder, loaded exercises using a single spinal action SCISSORS: hardest exercises combining spinal actions

3 Everything s connected!

4 Anatomy of the abdominals Outer ab muscles - the star Rectus abdominis External obliques Internal obliques Erector spinae

5 Anatomy of the abdominals Inner ab muscles supporting cast Transversus Abdominis Quadratus Lumborum Diaphragm Pelvic Floor

6 The Million Question Is there such a thing as upper and lower abs?

7 Myth: Weight belts help prevent back injuries during lifting The transversus abdominis & internal obliques make a natural weight belt. Weight belts push in the abs react and push outward! Don t buy a girdle, build one!

8 Myth: Crunches will give you flat abs Develop the abs just enough to make them look good when your body fat gets low. High Reps? Low Reps?

9 Even Bigger Myth: You Shouldn t Do Crunches Reality: This isn t realistic do BETTER crunches the Abs Revealed way. Keep the torso more open Provide asymmetrical challenges

10 What s the Purpose of Planks? Planks beyond 30 seconds are mostly a waste of valuable training time you could be spending MOVING. Why??

11 Fat-Burning: It s a process, not a zone 1. Fat released from cells 2. Delivered to muscles through blood 3. Burned in muscle cells for energy

12 Nutrition Fill Your Gut to Lose Your Gut Eat several times a day, but workout once a day (truly, food for thought)

13 When to Eat 3 Guidelines to Follow: 1. Never skip breakfast 2. Always eat as soon as possible after a workout 3. Eat every 2-4 hours

14 The Never List 1. Drink calories 2. Never skip meals 3. Eat fried foods 4. Consume sugars/grains at night 5. Eat trans fat

15 The Always List 1. Eat veggies at every meal 2. Eat protein at every meal 3. Eat healthy fat 4. Plan, Prepare, Pack for nutrition on the go 5. Handle slip-ups as nothing more than what they are

16 The Abs Revealed Exercises Phase 1 ROCK PAPER SCISSORS

17 Bodyweight Exercises 1. Reverse Crunch with Hand Targets 2. Dead Bug with Arm and Leg Movement 3. Harder Than It Looks (HTIL) Crunch 4. Controlled Negative Crunch 5. Quadruped Draw-In with Arm and Leg Movement All videos

18 Stability Ball Exercises 1. Roll-Up on Knees 2. Side Plank with Ball 3. Reverse Crunch 4. Semi-Vise Crunch 5. Vise Crunch 6. Vise Crunch with Leg Roll 7. Shin Balance Leg Lowering 8. Plank Elbows on Ball 9. Plank Shins on Ball All videos

19 TRX Exercises 1. Leg Raises 2. Resisted Roll-Up 3. Assisted Roll-Up 4. V-Up All videos

20 The Abs Revealed Exercises Phase 2 ROCK PAPER SCISSORS

21 Bodyweight Exercises 1. Reverse Crunch (from floor) 2. Reverse Crunch (from bench) 3. Frozen Bicycle 4. Hanging Knee Raise (option: add bicycle movement ) 5. Hanging Leg Raise (option: add scissor movement ) All videos

22 Stability Ball Exercises Prerequisite to putting your body on the ball: find your loading point

23 Stability Ball Exercises 1. Crunch 2. Arm Offset Crunch 3. Lateral Arm Swing Crunch 4. Torso Offset Crunch 5. Single-Leg Quad Crunch 6. Prone Plank Running 7. Lateral Rolling Plank 8. Plank with Knee Tuck (same side elbow) 9. Layout Pike 10. Hip Roll All videos

24 About the Videos Over 60 HD instructional videos of all exercises in Abs Revealed downloadable: view anywhere set-up explanation & pointers for performance Over 30 technique videos in iphone app no audio very short (to avoid data use they are embedded in app)

25 TRX Exercises 1. Elevated Crunch 2. Elevated Pike 3. Elevated Mountain Climber 4. Elevated Crunch and Body Saw 5. Kneeling Layout 6. Elevated Pull-Through All videos

26 Don t do these even if everyone else does. Partner Leg Throw Side Bend Fast Trunk Twists

27 The Abs Revealed Exercises Phase 3 The Abs Revealed Exercises Phase 3 ROCK PAPER SCISSORS

28 Bodyweight Exercises 1. Bicycle Crunch (from floor) 2. Flying Bicycle Crunch (with medicine ball) 3. Hanging Knee Raise with a Twist 4. Bar Chop (with light barbell or weighted bar) 5. Standing Oblique Cable Crunch All videos

29 Stability Ball Exercises 1. Kickboxer Crunch 2. Plank with Knee Tuck (opposite elbow) 3. Lateral Arm Swing Rotation Crunch 4. Hip Roll with Thread-the-Needle All videos

30 TRX Exercises 1. Elevated Oblique Crunch 2. Elevated Pendulum Pike 3. Elevated Pendulum Mountain Climber 4. Elevated Hip Roll with Threadthe-Needle 5. Side Plank with Reach Through 6. Side Plank with Tuck 7. Oblique V-Up All videos

31 Miscellaneous Exercises (BOSU & slide board/discs) 1. BOSU Double Crunch 2. Slide Twisting Knee Tuck 3. Slide Side Plank Tuck 4. Slide Hip Twist Pike 5. Slide Mt. Climber (2 leg or 1 leg) All videos

32 Abs Revealed Workout Overview When to train the abs: The rules and when to break them Ab exercises should go after other exercises, but (there sure is a lot of but in ab training)

33 Resistance training exercises Workout A: Bilateral exercises, 4 sets 10 reps, heavier resistance, slower Workout B: Unilateral exercises, 2 sets 20 reps, lighter resistance, faster

34 Using Ab exercises Abs Revealed Method Categorized as primarily Stability or Mobility In each workout, there is a specific number of stability or mobility exercises to choose All exercises use both the inner and outer abs All exercises use equipment that you can use for full-body workouts

35 Top Abs Revealed Concepts Differentiate exercises by stability or mobility Know when and why to break the rules Master the basics to get the most out of advanced exercises Great abs are eaten, not born

36 Jonathan Ross Contact: Book: Additional Sessions: - Offset Stability Ball Training 11:20 AM) - Personal Trainer v2.0 1:30 PM)

37 Jonathan Ross Contact: Book: Additional Sessions: - Offset Stability Ball Training 11:20 AM) - Personal Trainer v2.0 1:30 PM)