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Abdominal (ABS) Resistance

LIFT: ABDOMINAL (ABS) RESISTANCE

FOCUS / PURPOSE: LOWER ABS AND HIP REGION

EQUIPMENT: PARTNER

TECHNIQUE
1. The athlete will lie down on his back.
2. He will lock his hands around his partner’s ankles with his head lying directly between his partner’s feet.
3. He will raise his feet off of the ground while keeping his legs as straight as possible. His feet should be touching one another.
4. His feet and legs will rise towards his partner’s chest. As they do this, the athlete’s partner will provide resistance by pushing his legs back toward the ground. The partner will push the athlete performing the exercise at his feet.
5. The athlete will face resistance while having his feet pushed directly back to the floor as well as having them pushed to the right and to the left.

COACHING POINTS
1. The partner should provide a great deal of resistance to the athlete performing the exercise. Make ‘em work!
2. The athlete should not allow his feet to touch the ground and his back needs to remain as flat as possible on the ground. That is, his body should sway to the right and left while being pushed that way.
ABS RESISTANCE WORKOUT

1. Base Phase – 3 sets with each set consisting of 3 directions (left, right, down the middle).
Week 1: 8 reps each direction
Week 2: 9 reps each direction
Week 3: 10 reps each direction
Week 4: 11 reps each direction

Click here for video showing how to properly perform abs-resistance.