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ROUTINE 2. Abdominals, Lower back

Abdominals / Abs training

Stretch the abs.  Each one, for each side, where applicable.  Just as in routine 1. 


3rd    Multi-joint Abs, hinge type with legs opened when up and closed when down. 

Go as in original exercise of routine 1, just that now apply this variation.  Perform 12 sets of 5 to 10 reps resting up to 15 seconds in between sets. 


4th.a   Oblique abs, tree cross hanged crunches (optional)

Go as in the video, which link will be shared in a while.  Perform this exercise if you have access to a tree, which is actually part of the difficult part of the same, since the tree would need to have a proper branch, this should be as parallel as possible to the ground and spine-free or free of things that could harm your hands, it should be of a width that allows you to hold on it, of course it should also be necessary that it is at a reachable height for you but that at the same time it allows you to have all your body stretched, that you can go up comfortably by some means, in the case of the example I can just jump to grab it.  You will also work out the internal forearms in this exercise because of the tension that these ones receive when you’re trying to remain held to the branch. 


With your semi-hyper-extended arms twist your hips, trying to leave the shoulders stretched.  The exercise is about lifting your legs up, semi-hyper-extended as well, together, with the finger tips pointing forward.  You must lift your legs up all that you can, expelling all of your air off at the same time and holding on tight and carefully for not falling down, then taking the legs down inevitably until the starting position.  Perform from 4 to 12 reps in one side and then switch, with no letting go the tree.  Finishing up the reps of the other side, let yourself go and rest from 20 to 60 seconds before moving to the next set. 


The link to the video is this one:

4th.b  Obliques abs, lying on a side and raising the leg towards the waist

Go as in the pictures.  The final position is lying on a side supported of the hip, with the legs completely stretched one over the other.  You must pass one hand over the head whilst having the arm as stretched as possible, the other hand you can put it over the oblique abs that are in the upper side, for feeling better the contraction.  Then you proceed to use the stretched arm to get impulse whilst you proceed to bring the upper leg towards the waist, completely stretched and at the same time you essay to approach the trunk, always on a side, as much as you can towards your waist while you expel all the air at the same time, you must try to touch your knee with your elbow when reaching the final position.  Try to hold the final position for a second.  Perform 3 sets of 15 to 25 repetitions per side.  Perform this exercise if you don’t have access to do the 4th.a.  Do not rest in between series because one side is actually resting while you’re working out the another one.    


Obliques abs, lying on a side and raising the leg towards the waist. Starting position. At home
Starting position

Obliques abs, lying on a side and raising the leg towards the waist. Final position. At home
Final position


5th  Oblique abs, crossed crunches with bent knees and feet on the ground. 

Lay on your back, with your legs slightly separated in between them but bent in a way that the feet soles are supported on the ground, at least the heels. It is not good to place your hand behind your neck because one always trend to pull the head forward and all the back bone must always be straight. 

Raise with impulse trying not to involve any other part of your body, as you go up cross your whole body to a side, almost until getting into the position in which you are already relaxed for not losing the tension of the movement, then return until the initial position with both your shoulders stick to the ground and repeat the movement, but for the other side this time, alternate repetitions, It is always good not to support completely your back for keeping your muscles tension. 

Perform 3 sets of 8 to 15 repetitions per side, rest up to 45 seconds in between sets. 



Oblique abs, crossed crunches with bent knees and feet on the ground. At home. Starting position
Starting position


Oblique abs, crossed crunches with bent knees and feet on the ground. At home. Final position
Final position


6th  Oblique abs, crossed crunches, extended legs. 

Is the same as the previous one, but with the variation of the legs position.

At home. Starting position. Oblique abs, crossed crunches, extended legs.
Starting position


En casa, posicion final. Abdominales oblicuos, crunches cruzados, piernas estiradas.
Final position


7th  Oblique abs, crossed crunches with legs up. 

Is the same as the previous one, but with the variation of the legs position.



Oblique abs, crossed crunches with legs up. At home. Starting position.
Starting position

Oblique abs, crossed crunches with legs up. At home. Final position.
Final position



Stretch again the abdominals.  Each one, per each side, where applicable.  Just as in the routine 1. 


Lower back training


  8th  Lower back, donkey kick

Place yourself at a comfortable position, where your arms are not too extended neither too close from the supporting point, although that is not really important since they are only as support, no strength is coming out of them for this exercise.  Your legs go together, your back goes straight, mostly your lower back, then you throw a donkey kick, slowly, trying to squeeze your lower back once at the highest point of the movement, each time that you raise a leg you are only going to squeeze the part of the lower back of that same side, for example, when you raise your right leg, you are going to squeeze the right side of the lower back only, and it is indeed the reason why this exercise must be performed for both sides without resting in between sets nor between side swapping because one leg is recovering while the other one is being worked out.   The buttocks are also worked out in this exercise, it is important that you don’t move much the trunk for being able to focus the exercise in the lower back.  Perform 5 sets of 8 to 15 repetitions for each side, as you resist.   

The link for this exercise is the next one: 


9th Lower back, normal 

It is the same as in routine 1.  Perform 5 sets of 20 to 25 reps as you resist.  If you can perform from 60 to 75 reps at once it would be great, in this case, just do 2 sets.  Rest 30 seconds in between sets. 

Repeat the stretching of the lower back. 
 


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