ABS
TRAINING PLAN
by Gorilla Gang
HANGING
LEG RAISES
You can do these hanging or on a
machine, personally, I use wraps if
needed and hang from a chin bar.
Starting as you can see hanging at the
bottom then, making sure everything is
nice and controlled and you are not
swinging front and back, raise your legs
up straight in front of you to about a 90degree angle.
(If you struggle to keep your legs
straight then bend at your knees and
raise your knees until you have the
strength to do so).
SETS: 3
REPS: 12-15
SUITCASE
WALK
For this movement, you should select a
weight that provides some challenge but
does not compromise your posture.
Standing upright with your shoulders down
and back and your core engaged, begin
slowly walking forward. Ideally, take at
least 20 steps forward, or the length of the
room you are in. You may need to extend
your opposite arm outward to maintain
balance. Once you are done with one side,
switch hands and repeat the process.
Make sure you keep your core engaged
throughout the entire time.
SETS: 2
STEPS: 20
PLANK KNEE-INS
Begin in the top of a pushup position with hands directly beneath your shoulders. Tighten
your abs and bring one knee towards your chest, squeeze your abs and move your leg back
to the starting position. Switch legs and repeat the movement.
To increase the difficulty of this exercise, bring your knee outside of the same arm, making
sure you pause for a moment before moving back to the starting position.
SETS: 3
REPS: 12-15
(each side)
ABS ROLLER
This exercise is not one to rush, really focus on the
control of this exercise by rolling out slowly whilst
maintaining control/ you don’t have to roll out the full
distance to really feel the burn on this exercise
SETS: 4
REPS: 12
SIDE PLANK HOLD
Lay down on your side, then lift up your body supporting yourself with your arm.
Keep tightly contracted and really work hard on these. Once you are done with a
minute, switch sides and repeat.
If you are looking to challenge yourself, start adding some dips to your reps.
SETS: 3
1 MIN