rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
1.0 KiB
1.0 KiB
Crunch
The floor ab curl — peel the shoulder blades off the mat, squeeze, and lower. Short range, all abs.
- Category: Main circuit
- Type: Spinal flexion (upper)
- Targets: Rectus abdominis
- Prescription: 3 × 15–20, slow
Setup
Lie on your back, knees bent, feet flat. Fingertips lightly behind the ears, elbows wide.
Execution
- Exhale and curl the ribs toward the pelvis until the shoulder blades leave the floor.
- Squeeze the abs hard at the top for a beat.
- Lower the shoulders back down without letting the head rest.
Cues
- It's a curl, not a sit-up — the lower back stays on the mat.
- Chin off the chest; the hands never pull the head.
- Exhale on the way up to deepen the contraction.
Common Mistakes
- Yanking the neck with the hands.
- Sitting all the way up with the hip flexors.
- Racing through reps with momentum.
Progression
Slow the tempo and add a pause at the top; hold a small plate on the chest, or move to the Abdominal machine for stack-loaded flexion.