Core Thread

>>41612145
30 sec plank
30 sec side plank
30 sec other side plank
30 sec twisty/relax plank
into pushups 'til failure

those pushups immediately after planking are killer

https://www.youtube.com/watch?v=LRD54e8-XpE

90 sec plank
45 sec side planks
45 sec russian twists with medicine ball
45 sec V-ups with medicine ball
45 sec leg raises

and then 3x5 squats for abs

>grab lmfao 1pl8
>sit down
>hold it out like it's a steering wheel
>hit the mountain togue my nigga

Plank til fail x 3
Side planks til fail
Bicycle kicks til fail x 4
100 bw squats
100 sit ups

>>41612400
>hit the mountain togue
Kek.

>>41612145
>Weighted Leg Raise 3x10-12
>Dumbbell Side Bends 3x10-12
>Weighted Scapular Push-ups 3x10-12 (Originally used to fix Scapular Winging, discovered it hits serratus hard)

Then I simply progressive overload. The abdominus, serratus, and obliques are all just regular muscle bellies. I get the best results treating them like my pecs or quads or anything else. They aren't some crazy exception to the fundamentals of training.

>>41612322
all that shit is homosexual, just do weighted sit ups and weighted pull downs

>>41612400
this is how I became king of the downhill

>>41612145
1x per week paused front squats
1x per week conventional deadlifts
1x per week sumo deadlifts.
Sometimes 1x more squat session

>3:00 minute plank
>30 sec side
>15 sec of this thing where I go parallel to the floor
>15 sec of dips
>repeat for the other side
If I feel adventurous I'll end up doing another 30 or 45 sec of normal planks after the last side plank.

1 min dragon flags
45 sec thread in the needle each side
1 minute weighted decline crunches slow escrntric movement
1 minutes weighted decline sit ups
1 minuted weighted plank

Front Squats
Dragon Flags
Ab Wheel
Hold rings, stand on block and push yourself up, like with the ab wheel thing

Always do them between sets, saves so much time. Its stupid to waste 10-15min after your main workout to do them. But dont skip them, you'll improve your compound movements a lot. Its not enough to squat and DL. Ever wondered why you can leg press so much more than you can squat? Its not your legs that are too weak, its your core. So train it

>>41612322

>russian twists

I fucking hate these, but still do them. They work very well.