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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. |
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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.
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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. |
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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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