Muscle
Core / Legs
CORE-CENTERED TENSION TO IMPROVE BRACING AND CONTROL / LOWER-BODY DOMINANT EFFORT FOR POWER AND STABILITY
Core Focus
Double Leg Crunch
Coach Notes
Coach Take
Direct trunk flexion work for controlled ab volume and tension.
Make It Easier
Bent-Knee Ab Press
Level It Up
Slow Eccentric Ab Press
Build Size
3-5 x 12-20, rest 45-75s
Build Control
3 x 12 strict reps
Attribute Breakdown
Equipment
Bodyweight
BODYWEIGHT EXECUTION USING ONLY YOUR OWN MASS
Movement
Core
CORE MOVEMENT CENTERED ON STABILITY AND MIDLINE CONTROL
Pattern
Horizontal
HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW
Reps
6 12
MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY
Goal
Hypertrophy
PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME
Ego
Medium
MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE
Related Exercises
Play Liftdle
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