Javorek's GENERAL ABDOMINAL PROGRAM #1

Javorek's GENERAL ABDOMINAL PROGRAM #1

1. Simultaneous knee hugs                                                                                   x 15
2. Crunches regular or in four sequences (two up + two down)                          x 20
3. Parallel leg raise, arms under hip                                                                     x 14
4. Crunches                                                                                                           x 20
5. Legs up against the wall half jack knives                                                         x 20
6. Crunches regular or in four sequences (2 up + 2 down)                                  x 10
7. Alternate knee bend, twisted sit-ups                                                               x 10+10
8. Legs up against the wall or straight up crunches                                             x 10
9. Legs up against the wall half jack-knives                                                        x 10
10. Bent knees feet hooked under a heavy DB sit-ups                                        x 20
] 1. Crunches regular or in four sequences (2 up + 2 down)                               x 10
12. Alternate knee bend, twisted sit-ups                                                              x 10+10
13. Twisted crunches                                                                                           x 10
14. Legs up against the wall half jack-knives                                                     x 10
15. Bent knees, feet on the floor, hold up in crunch up position                        2 x 20 sec.
16. Legs up against the wall half jack-knives                                                      x 20
17. Crunches                                                                                                        x 10
18. Bent knees, on your right or left side, arms overhead (left-right) side sit-ups  x 10+10
19. Legs up against the wall half jack-knives                                                     x 10
20. Bent knees, feet on the floor, hold up in crunch-up position                        2 x 30 sec.
21. Twisted crunches                                                                                           x 15
22. Bent knees feet hooked under heavy DB different size DB on chest sit-up  x 20
23. On stomach, arms close to the body, bent at chest level, holding the hips on the floor, gradually straghten the elbows, looking at the ceiling, and hyper extending the back, hold for  x 20 sec

Depending on individual goals or the coach’s prescription, repeat the program as many times as is prescribed. On an individual basis, other abdominal exercises may be added to the abdominal program. Do not take a longer break than 10-15 seconds between exercises. Do it slowly but with a dynamic and continuous rhythm. Do not exercise with improper technique.