EXERCISE
SETS
REPS
TECHNIQUE
Swiss ball crunches
2
20
Lie with your back on a Swiss ball and feet on the floor. Hands are supporting your neck or crossed on your chest.
Crunch your ribs towards your hips.
Reverse crunches (mat)
2
20
Lie face up on a mat. Lift your feet in the air, knees at 90 degrees above your hips. Peel your hips off the floor,
lifting your legs up into the air, and lower slowly.
Alternating leg drops (mat)
2
30
Lie face up on a mat with your knees at 90 degrees above your hips and your shins parallel to the floor. Drop one leg at a time down
towards the floor, keeping the leg bent or extending it out (advanced). Push your lower back down towards the floor to engage your core.
Perform exercise slowly.
Bicycle crunches (mat)
2
30
Lie face up on a mat. Knees at 90 degrees above hips and shins parallel to the floor. Crunch up to take your elbow to your
opposite knee, pushing lower back towards the floor, and repeat on the other side. Take care not to pull neck.
Seated Russian twists
2
30
Sit on a mat, lean back so that your abs engage. Lift your chest and keep your back arched/extended. Then, twist your chest
and torso side to side. Weighted (holding plate) or non-weighted. Feet on or off the floor (advanced).
Dumbbell side bend
2
15
Stand in front of a mirror. Lift your chest and engage your abs. Hold on to a dumbbell. Lower the dumbbell straight down
your side as far as you feel comfortable. Then stand up straight again. Take care not to bend forward or rotate in any way,
it is a sideways bend only.
Plank
2
30
sec
Support yourself on your forearms, face down on the floor. Push up onto your knees or toes (advanced) so that your
body is parallel to the floor. Brace your abs, squeeze your butt and press up through your shoulders.
Weighted Swiss ball
crunches
3
20
Perform as Swiss ball crunch as above. This time, hold a plate or ball above your forehead.
Reverse Swiss ball crunches
3
20
Perform a reverse crunch as above. This time, lock the Swiss ball between your legs as you lift.
WEEK 2
Alternating leg drops (mat)
3
20
Perform as above.
2 sessions
2-3 days
rest between
Bicycle crunches (mat)
3
30
Perform as above.
Seated Russian twists (mat)
3
30
Perform as above. This time, hold a 5kg plate. Feet on or off the floor.
Dumbbell side bend
2
15
Perform as above. This time, try a heavier dumbbell.
Plank
2
1 min
Perform as above. Start on your toes, then hold on toes for entire time if possible (advanced), or drop to your knees when needed to
keep perfect form and to avoid feeling any muscle spasm or soreness in your lower back.
Session 1
Trunk Flexion
&
Hip Flexion
WEEK 1
2 sessions
2-3 days
rest between
Session 2
Rotation
Lateral Flexion
Stability
Session 1
Trunk Flexion
&
Hip Flexion
Session 2
Rotation
Lateral Flexion
Stability
360health
@team360health www.team360health.com.au
EXERCISE
SETS
REPS
TECHNIQUE
Cable crunches with rope
3
20
Kneel down on a mat facing the weight stack of the cable machine. Perform a crunch (bringing your chest towards your knees)
whilst holding on to the rope attachment above your head, making the crunches weighted.
Reverse crunches / double leg drop
combination – on bench
3
20
Lie face up on a bench. Perform one reverse crunch (lift both legs straight up in the air, also lifting your hips) and then drop legs
to horizontal (pushing your lower back towards the floor). Hold on to the sides of the bench behind your head.
WEEK 3
Weighted swiss ball crunches
3
20
Perform as above.
2 sessions
2-3 days
rest between
Decline oblique crunch (bench)
(Decline: The bench is on an angle so
that your head is lower than your feet)
2
30
Set the abdominal bench to a decline. Lie face up and anchor your feet to the bench attachment. Perform a crunch (just like on a
mat or Swiss ball), and simultaneously twist so that your elbow &shoulder crosses over towards your opposite knee.
Session 1
Trunk Flexion
&
Hip Flexion
Session 2
Rotation
Lateral Flexion
Stability
WEEK 4
3 sessions
1-2 days
rest between
Session 1
Trunk Flexion
&
Hip Flexion
Russian twists on swiss ball
2
20
Lie with your upper back on Swiss ball with your arms straight up in the air above you, palms together. Then, roll over onto the
outside of your shoulder whilst keeping the hips up. Then use your abs to return to the middle (upper back on ball).
Repeat on the other side. Start with a small rotation and then increase your range (twisting your torso even more)
as you get increasingly confident.
Side plank
2
2
Support yourself on your elbow and lift your side hip off the floor. Resting on knee or foot (advanced). Keep lifting your side hip and
pushing up through your shoulder. Free arm reaches straight up.
Plank
2
1 min
Perform as above. On toes if you can with good form
Decline weighted crunch (bench)
3
15
Perform as above whilst holding a weight plate.
Hanging leg raise
3
10
Hang (hands above head) in a squat rack, pull up bar or similar. Lift your knees with bent legs towards your chest and lower down.
Perform the exercise slowly so as not to swing.
For an easier option, perform in a Roman Chair supporting yourself on your forearms.
Incline reverse crunch (bench)
(Incline: The bench is on an angle so
that your head is higher than your feet)
3
15
Lie face up on an incline bench and hold on to the sides of the bench behind your head (or around pole if on an abdominal bench).
Peel your hips off the bench as described above.
Abdominal wheel
3
15
Kneel down on a mat. Place the ab-wheel on the floor in front of you and hold on to the handles. Slide the wheel away from
you as far as is comfortable on your lower back. Keep your hips tucked under and your abs braced throughout.
Return back to starting position and repeat.
360health
@team360health www.team360health.com.au
EXERCISE
WEEK 4
Session 2
Rotation & Lateral
Flexion
3 sessions
1-2 days
rest between
Session 3
Stability
WEEK 5
Session 1
Trunk Flexion
&
Hip Flexion
3 sessions
1-2 days
rest between
Session 2
Rotation
&
Lateral Flexion
SETS
REPS
TECHNIQUE
Wood Chops – High to low
3
15
On cable machine. Place the handle attachment in the top position. Grab the handle with both hands and face out on a 90 degree
angle from the handle. Keep your chest proud and back straight as you bring the handle in an arch in front of you from the top and
diagonally down to your opposite hip, rotating your torso. Soften your knees and keep your arms as straight.
Return to the starting position slowly and repeat.
Wood chops – Low to high
3
15
Perform as above, but this time with the handle attached to the bottom notch. Bring the handle diagonally from your hip to above
your opposite shoulder in an arch in front of you, rotating your torso.
Windshield wipers (mat)
3
20
Lie face up on the floor, legs can be bent or straight (advanced option). Keep your shoulders on the floor as you slowly drop
your legs to the left, back to the top and then to your right. Push your lower back towards the floor as your perform this exercise so as to engage the abs.
Plank hold
2
1 min
Perform as above. On toes if you can, with good form
Weighted alternating leg drops (mat)
3
30
Perform as above. This time, bring a weight plate towards the floor behind your head (straight arms) as you lower one leg at a
time. Bring the plate back above your shoulders as you pull your leg back.
Roman Chair Leg Lifts
3
15
Support yourself on your elbows in a Roman Chair. If none is available, hanging leg raises (as above) can be performed instead. Lift
your legs out in front of you, to 90 degrees if possible, peeling the hips up as you lift. Keep your legs straight (advanced) or bent
for an easier option.
Cable crunches with rope
3
30
Perform as above. Try to increase your weight.
Reverse crunches / double leg drop
combination – on bench
3
20
Perform as above.
Abdominal wheel
3
20
Perform as above. Try to go further than before, but still making sure your lower back is safe and comfortable.
Wood Chops – High to low
3
15
Perform as above, with increased weight if possible
Wood chops – Low to high
3
15
Perform as above, with increased weight if possible
Dumbbell side bend
3
15
Perform as above. Try to increase your weight.
360health
@team360health www.team360health.com.au
S
K
E
E
W
6
IN
S
B
A
K
C
A
P
6
WEEK 5
3 sessions
1-2 days
Session 3
Stability
EXERCISE
SETS
REPS
TECHNIQUE
Plank hold with toe taps
2
1 min
Whilst holding a plank,as described above, – tap your foot 10 cm out to the side and back to centre, alternating sides. Focus on
keeping your hips still, body horizontal and abs tight.
Mountain climbers
2
30
Hold a plank as described above, but rather support yourself on your hands and straight arms. Then, bring your knee under you
towards your opposite elbow. Return to starting position and repeat on other side. Keep your abs tight and bottom down.
Side plank with side crunch
2
30
sec
Hold a side plank as described above. Then, bring your top elbow and knee towards each other whilst keeping the rest of your
body still. Rest on your lower knee or foot (with a straight lower leg) for advanced option.
Roman Chair Leg Lifts
3
15
Perform as above. This time, try lifting with straight legs.
Cable crunches with rope
3
30
Perform as above. Try to increase your weight.
Incline reverse crunch
3
20
Perform a reverse crunch as described above. Try to increase the incline from before.
Hanging leg raise
3
15
Perform as above. Straight or bent legs.
Seated Russian twists with plate (mat)
3
40
Perform as above with your feet off the floor.
Wood Chops – High to low
3
15
Perform as above. Try to increase your weight.
Wood chops – Low to high
3
15
Perform as above. Try to increase your weight.
Dumbbell side bend
3
15
Perform as above. Try to increase your weight.
Plank hold
2
1 min
Whilst holding a plank, as described above, – tap your hand 10 cm out to the side and back, alternating sides. Try to keep
your hips absolutely still and body parallel to the floor.
Mountain climbers
2
30
Perform as above, SLOWLY.
Side plank with side crunch
2
1 min
Perform as above.
rest between
Session 1
Trunk Flexion
&
Hip Flexion
WEEK 6
3 sessions
1-2 days
rest between
Session 2
Rotation & Lateral
Flexion
Session 3
Stability