AB RIPPER X
1 WEEK1 DAY14 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| In & Outs V·06 | 1 | 25 |
| Bicycles V·01 | 1 | 25 |
| Reverse Bicycles V·02 | 1 | 25 |
| Crunchy Frog V·01 | 1 | 25 |
| Wide Leg Sit-Ups V·03 | 1 | 25 |
| Fifer Scissors V·10 | 1 | 25 |
| Hip Rock 'n Raise V·04 | 1 | 25 |
| Pulse Up (Heels to Heaven) V·01 | 1 | 25 |
| Roll-Up V·05 Alternate one roll-up and one V-up; 25 in all. | 1 | 25 |
| COMPOUND SET | ||
| V-Up V·01 | 1 | 25 |
| Oblique V-Up V·03 | 1 | 25 each side |
| Leg Climbers (left leg in the air) V·01 | 1 | 12 each side |
| Leg Climbers (right leg in the air) V·02 | 1 | 12 each side |
| Mason Twist V·04 | 1 | 40 |
| STAGE CLEAR! TOTAL VOLUME | 14 | 290 REPS |