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Abdominal Exercises
Double Cable Rotations For Superior Abs
Prone Swiss Ball Rolls For Developing Strong Core Muscles
5 Sandbag Exercises For Rock Hard Abs
Trunk Twists With A Twist - Tighten Your Love Handles Now!
Bench Press Leg Raise Crunches For Lower Abs
Crunch Pulldowns For a Great Six-Pack
Two Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power
Seated Les Raises - A New Approach To An Old Favorite
2 Dumbbell Swings For a "Steel Corset" Core
The Best Ab Exercise You Never Heard Of

Ab & Core Workouts
The New Method For Six Pack Abs
Build 3-Dimensional Abs In 2010
The Effectiveness Of Sand Bag Training For Abdominals
How To Get 6 Pack Abs & Lose Stomach Fat
Workout Complexes For Hardness & Conditioning
Old School Workouts To Develop Granite Hard Abdominals
The 3 Best Abdominal Exercises that Are Not Abdominal Exercises!
2 Challenging Exercises For Powerful Rock Hard Abs
How To Get Six Pack Abs Using Neglected Cable Exercises
Attack Your Abs With These Underground Power Moves
Killer Abs At Home In 12 Minutes

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Thrash Your Abs With The Explosive “Primal Ab Circuit”
By
Elliott Hulse
www.unleashyourprimaledge.com
 
Rip-up your midsection and set your metabolic dial to incinerate, with 5 explosive core movements done exclusively with cables? Not only am I about to destroy several ugly myths about core training but I am also going to hand you the keys to the most dynamic training circuit that has ever been designed. If you are interested in having someone regurgitate the same old “core crap” that you are used to hearing with a new spin on it, then don’t bother reading this article.

 I am about to expose you to a revolutionary paradigm with regard, not only to shredding your abs to pieces, but also creating the most physically attractive and functionally sound, “rock solid” physique that you’ve ever imagined.

  The first thing on the chopping block is the idea that your abs are meant to be isolated in exercise. Many of us have been conditioned to believe that in order to fulfill our physical potential we must “pick and choose” what body parts we are going to work on.

This is the same idea that has pervaded western medicine and has created a million “specialists” that continue to know more and more about less and less.

When we begin to realize the “relatedness” that everything has to one another we will experience transformation in our physiques, our vitality, our energy levels and our minds. You are in integrated assembly of systems and nowhere is this truth more evident than with regard to your core.

Today, our bodies are an exact expression of what our ancestors were over 100,000 years ago (4). It is believed that it takes about 100,000 years for the human genome to change 0.001 percent, so you and “Primal Man” are essentially the same (6). With the generally understood belief that Primal Man was a hunter and gatherer, it is safe to say that our bodies are still designed with the primary objective of hunting and gathering (4).

Our nervous system is designed in such a way that its most important function is to protect the vital organs and brain, so you can get off your butt and search for sustenance in the great, wild, dangerous wilderness (3). Obviously today we can just go to the local supermarket, but consider that this was not always the case. Primal Man and even Agricultural Man had to hunt and work HARD for his food.

Through evolution, our amazing nervous system has integrated all of our organs with our muscles. Each of your organs acts as the “soil” in which all of your external elements (arms, legs, abdominals, etc.) have sprung forth and therefore are linked via the nervous system (7). The left arm, for example is intrinsically linked via the nervous system to your heart. This explains why someone who is having a heart attack has their left arm go numb. The inhibitory effect on the muscles due to organ pain or inflammation is called viscero-somatic inhibition (VSI) (3).

“So what the heck does all of this mean for me and my flabby abs, ‘Primal Guy’?”

If it’s understood that the function of your muscles is contingent on the health and function of your organs, and that the primary purpose of you having muscles is to hunt and gather so you can sustain life, then I’ve just opened up a huge can of worms for you!

The strength and function of your muscles - your abdominals in particular - are severely affected by the health of your organs. Your deep abdominal wall, or transversus abdominus, is in the same nervous loop as your colon (3). So, if your colon is “pissed off” because you filled your gut with processed foods like “sports drinks” and bars… then you can expect your “enormous bellyus” to only grow bigger, even as you crunch your life away!

So the first prerequisite for completing the program I have created for you below is: Clean Up Your Insides If you Want To Look Good On The Outside!

No ab routine in the world is going to work for you if you continue to inhibit the muscles of your deep abdominal wall through a dysfunctional lifestyle and a poor diet consisting of highly processed foods.

Next, the exercise program I’ve outlined below is “integrated.” This means that the program takes into account the fact that your abs are an integral part of your “core”, the originator of all movements, the protector of your internal organs and they work together with every muscle in your body in every type of movement pattern, just as they have for thousands of years (1,2). Imagine Primal Man needing to use a Crunch Machine so that his abs would be strong enough to propel a spear through the ribcage of a stampeding buffalo!

The exercises below are not designed to isolate your abdominals but to integrate them… the way they were designed to work.

When you’ve begun to integrate your abdominals into all of your movements, you will realize a rapid increase in your core musculature (5). For example, secondary to my legs, the part of my body that gets the most sore a day after doing heavy dead lifts are my abdominals!. This is due to my understanding of how this mechanism works and making a conscious effort to integrate my core into the bend pattern. You can do this too, and when you do, your ab training will never be the same!

So say goodbye to boring ab routines that serve to isolate only the abs and say hello to the most exciting and effective full-body, TRUE core circuit ever developed. Build sturdy legs, cannon-like arms and dominating strength, while “Thrashing Your Abs!”


Thrash Your Abs Training Circuit:
Complete each of these exercises back to back and take a 1-2 minute rest upon completion of the circuit. Repeat 2-5 times.


“Ab Thrash” Movement #1 Reverse Cable Wood chops

Exercise

Rest

Reps

Tempo

Sets

Rev. Cable Wood Chops

Circuit Move #1

8-12 each side

XOX
(explosive)

2-5 Circuits(120 sec.Rest)

                

So, how do I do it?

1. Grab one end of a cable that is positioned low, then take a wide stance a few feet away from the machine.

2. Keeping your chest up and draw your belly button drawn in, shift your weight to the inside leg.

3. Staying low, shift your weight to the opposite leg and rotate the cable on an upward angle to the other same side.

4. Weight shift back to the original position and repeat.
Do it on both sides.


“Ab Thrash”
Movement #2 Single Arm Cable Push

Exercise

Rest

Reps

Tempo

Sets

Single Arm Cable Pull

Circuit Move #2

8-12 each side

XOX
(explosive)

2-5 Circuits(120 sec. Rest)

   
 

So, How to do it?

1.Grab a shoulder height cable with one hand.

2.Assume a wide stance with your front foot facing forward and your back foot facing sideways.

3.Draw your belly button in… keep your back straight and initiate the push.

4.Integrate your arm push with a twist in your waist and rotating the back foot forward.

5.Return to the starting position and repeat.

6.Do it on both sides


"
Ab Thrash” Movement #3 Single Arm Cable Pull

Exercise

Rest

Reps

Tempo

Sets

Single Arm Cable Push

Circuit Move #3

8-12 each side

XOX
(explosive)

2-5 Circuits(120 sec. Rest)

 

So, How to do it…

1.Facing the cable machine, grab a cable with an extended arm and in a lunge position with the opposite leg up.

2.Draw your belly button in… and push off of the front leg, rotate your torso, and pull the cable backwards.

3.You will end up with the front leg straight and your back leg will carry the load… as shown above

4.Be sure to keep an upright posture and your belly button in.

5.Return to the starting position and repeat.

6.Do it on both sides.


"Ab Thrash" Movement #4 Cable Flexion – Rotation

Exercise

Rest

Reps

Tempo

Sets

Cable Flexion Rotation

Circuit Move #4

8-12 each side

XOX
(explosive)

2-5 Circuits(120 sec. Rest)

                  

So, How to do it…

1.Assume a lunge position facing the cable machine; grab the rope attachment with both hands.

2.Keep your shoulders unshrugged, belly button drawn in and, chest up.

3.Initiate the movement by pushing off of the front leg.

4.As you begin to straighten the front leg, flex over as if you were crunching and continue towards the ground with both hands.

5.Maintain control of the weight as you rotate back into the original position.

6.Repeat 8-12 times and then switch sides.


"Ab Thrash
"
Movement #5 Swiss Ball Cable Crunch

Exercise

Rest

Reps

Tempo

Sets

Swiss Ball Cable Crunch

Circuit Move #5

10-15 each

Slow to Moderate

2-5 Circuits

(120 sec. Rest)

   

So, How to do it…

1.Grab the rope attachment for the cables while lying across a Swiss Ball, as shown above. Be sure to set the cable into the low position

2.From this supine position, draw your bellybutton in and curl up one vertebra at a time until your abs are completely contracted.

3.Slowly reverse the curl, ending with the head and neck.

4.Repeat 10-15 times.

References

1.Chek, P. Scientific Core conditioning, correspondence course and video tape series. San Diego, CA: CHEK Institute Publication and Production, 1998.
2.Chek, P. Movement That Matters, San Diego, CA: CHEK Institute, 2000
3.Chek, P. Scientific Balance Training, www.ptonthent.com , 2005.
4.Constable, George. TimeFrame: The Human Dawn. Alexandria, VA: Time-Life Books, 1990.
5.Richardson, C et al. Therapeutic Exercise For Spinal Segmental Stabilization in Low Back Pain. Edinburgh: Churchill Livingstone, 1999
6.Sibley CG, Ahlquist JE. 1984. The phylogeny of the hominoid primates as indicated by DNA-DNA hybridization. J Mol Evol 20: 22-25.
7.Chek, P. Before And Beyond The Core, audio interview. www.ptonthenet.com, March 2006


About Elliott Hulse “The Primal Guy”

Like no other Human Performance Specialist or Fitness Coach, Elliott Hulse has successfully integrated strength training, nutrition and lifestyle in order to maximize EVERY facet of his clients physical and human potential within a single program which he has trademarked as the “Primal Edge”.
For 10 years Elliott has dedicated his life to excellence in the fields of Sports Science and Holistic Health.

He is certified by the most notable institutions in the fitness industry including The National Strength & Conditioning Association (CSCS) as well as the C.H.E.K Institute (EC, NLC).

As the author of the groundbreaking e-book Unleash Your Primal Edge, Elliott has utterly defied conventional methodologies with regard to Human Performance and Fitness.  It’s Elliott’s firm conviction that latent within every human being are the seeds of extraordinary health, fitness, happiness and, the longing for a return to our natural and primordial lifestyles that hold the keys to our “Primal Edge.”



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