second week perform this twice per week and maintain that frequency for 6 weeks. After 6 weeks you can begin to add resistance to the movements which focus on the type 2 or explosive muscle fibers. Each session begins with training the stabilization muscles of the core. The type 1 fiber respond best to endurance training. Type 1 Fiber Movements Plank (In full plan position) for 1 minute Rest 30 seconds Plank for 1 minute Rest 30 second Side Plank for 1 minute Rest 30 seconds Side Plank (opposite side) for 1 minute Rest 30 seconds Vertical Scissors (Start with 10 work up to 30 consecutive) Rest 30 seconds Horizontal Scissors (Start with 10 work up to 30 consecutive) Rest 2 minutes Type 2 Fiber Movements Decline Bench Sit-ups, 30-degree decline. Reach for ceiling on each rep. Start with 10 reps, work up to 20 consecutives. Once 20 is reach grab a 5lb plate to hold in your hands. 3 total sets Hanging Leg Raise, keep legs separate and avoid any swinging at the bottom. Start with legs in full hang and swing them toward the ceiling if you can. If not, then use a knee bend and swing knees to chest. Start with 10 reps, work up to 20 reps. Once 20 reps are achieved at full length add weight to ankles. 3 sets of 10 to start.
Cable Crunches use the rope attachment on a cable system. Place it on the highest
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- Fall '19
- Weight training exercises, Leg Press, Shoulder Press