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
39 lines
1.0 KiB
Markdown
39 lines
1.0 KiB
Markdown
# Crunch
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The floor ab curl — peel the shoulder blades off the mat, squeeze, and
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lower. Short range, all abs.
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- **Category:** Main circuit
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- **Type:** Spinal flexion (upper)
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- **Targets:** Rectus abdominis
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- **Prescription:** 3 × 15–20, slow
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## Setup
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Lie on your back, knees bent, feet flat. Fingertips lightly behind the
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ears, elbows wide.
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## Execution
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1. Exhale and curl the ribs toward the pelvis until the shoulder blades
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leave the floor.
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2. Squeeze the abs hard at the top for a beat.
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3. Lower the shoulders back down without letting the head rest.
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## Cues
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- It's a curl, not a sit-up — the lower back stays on the mat.
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- Chin off the chest; the hands never pull the head.
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- Exhale on the way up to deepen the contraction.
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## Common Mistakes
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- Yanking the neck with the hands.
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- Sitting all the way up with the hip flexors.
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- Racing through reps with momentum.
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## Progression
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Slow the tempo and add a pause at the top; hold a small plate on the
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chest, or move to the Abdominal machine for stack-loaded flexion.
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