The Abdominal Trifecta Workouts
Three routines and three planes of motion to cover all of your ab training angles.
Ab Trifecta Three:
Perform 3-5 sets of 12-15 reps with no breaks.
>> Flexion component: Reverse Crunches
>> Anti-Rotation component: Birddog Hands & Toes
>> Isometric component: Side Star Bridge (5-second holds per rep)
Exercise Instructions:
> Reverse Crunch
Lay on your back and hold a heavy dumbbell over your head. Bring your knees toward your chest and keep your legs together. Bring your knees toward your elbows then return your hips back to the ground.
> Birddog Hands and Toes
Get into a plank position. Stay long and tight in your torso and slowly raise one arm and the opposite leg until they're both extended out. Bring the arm and leg back and switch sides.
> Side Star Bridge
Prop yourself up into a side plank. Support yourself on your hand and the side of your foot. Extend your top leg and arm up so you form a star. Hold this pose for 5 seconds each rep.
About the Trainer:
Jon-Erik Kawamoto, MSc Kin(c), CSCS, CEP is a Strength and Conditioning Specialist and Fitness Writer currently based in St. John's, NL, Canada. He has contributed to several major health and fitness magazines and is currently pursuing a Masters Degree in Human Kinetics at Memorial University. You can find more of Jon-Erik's work at JKConditioning.com
