B Days 2 and 4 (TUE/FRI)

After a general warm-up and stretching, perform the following:

Thin tummy variations

Sets: 1-2 x 10

Speed: 5 second holds

Rest: 0-30 seconds

Toes to sky

Sets: 1-2 x 10

Speed: 5 second holds

Rest: 0-30 seconds

Side raises on ground

Sets: 1-2 x 10-20

Speed: 313

Rest: 0-30 seconds

Side lying trunk and leg raises

Sets: 1-2 x 5-10

Speed: 313 or 3-5 second holds

Rest: 0-30 seconds

Seated thin tummy/squeeze cheeks

Sets: 1 x 5-10

Speed: 5 second holds

Rest: 0-30 seconds

A Days1 and 3 (MON/THU)
After a general warm-up and stretching, perform the following:

Slow up/Slow down (or cheat up/slow down)

Sets: 1-2 x 10

Speed: 515 or 5-15 second negatives if using alternative

Rest: 0-30 seconds

Reverse curl downs

Sets: 1-2 x 10

Speed: 101, 202, 303 etc.

Rest: 0-30 seconds

Russian twist with leg cycle in V-sit

Sets: 1-2 x 15-30

Speed: 202 (full rotations 303)

Rest: 0-30 seconds

Lateral leg lowers

Sets: 1-2 x 10-20

Speed: 303

Rest: 0-30 seconds

Push-up position on knees

Sets: 1 x 5-15

Speed: 5 second holds

Rest: 0-30 seconds

 Stage 2
Weeks 4-6

A Days 1 and 3 (Mon/Thurs)

Knee up (on flat or incline)

Sets: 1-2 x 10-20

Speed: 313

Rest: 30-60 seconds

Knees to sky

Sets: 1-2 x 10

Speed: 5-10 second hold

Rest: 30-60 seconds

Side raises on Roman chair or bench

Sets: 1-2 x 10-15 per side

Speed: 311

Rest: 30-60 seconds

Seated thin tummy (squeeze cheeks and lift alternate leg)

Sets: 1-2 x 10-15 lifts per leg

Speed: 311 (leg lift portion)

Rest: 30-60 seconds

B Days 2 and 4 (Tue/Friday)

After a general warm-up and stretching, perform the following:

Curl up for rhythm

Sets: 1-2 x 15-30

Speed: 311

Rest: 30-60 seconds

Bar roll-outs

Sets: 1-2 x 10-20

Speed: 3X1

Rest: 30-60 seconds

Russian twist

Sets: 1-2 x 15-30 full rotations

Speed: 202

Rest: 30-60 seconds

Push-up position on hands (alternate arm/leg lifts)

Sets: 1 x 5-15

Speed: 5 second holds

Re..;ll.,m //

st: 0-30 seconds

 Stage 3
Weeks 7-9

A Days 1 and 3 (Mon/Thurs)

Knee-up on vertical

Warm-up: 15 reps on incline

Sets: 1-2 x 5-15

Speed: 311

Rest: 1-2 minutes

Modified V-sits

Warm-up: 15 reps at bodyweight

Sets: 1-2 x 5-15 with external load

Speed: 311

Rest: 1-2 minutes

Side raises plus twist on Roman chair

Warm-up: 10 per side at bodyweight

Sets: 1-2 x 5-15

Speed: 311

Rest:1-2 minutes

* You only need to do a warm up set if you plan to use external resistance (added weight) in the work sets.

B Days 2 and 4 (Tue/Fri)

Warm up: Same as "A" day.

Curl up with load

Warm-up: 15 reps at bodyweight

Sets: 1-2 x 10-20

Speed: 20X

Rest:1-2 minutes

Wrist to Knee Curl Up

Warm-up: 15 at bodyweight

Sets: 1-2 x 10-20

Speed: 20X (the "X" means to explode up)

Rest:1-2 minutes

Extended body holds

Warm-up: nil

Sets: 1-2 x 30 to 120 second holds

Speed: 201

Rest:1-2 minutes

*Again, you only need to do a warm up set if you plan to use external resistance in the work sets.
 Stage 4
Weeks 10-12

A Days 1 and 3 (Mon/Thurs)

Knee up on ball

Warm-up: nil
Sets: 1-2 x 10-20
Speed: 201
Rest: 2 minutes

Partner Leg Throws

Warm-up: 15 easy ones

Sets: 1 x 5-15 with external load if needed
Speed: X1X (See below)
Rest: 2 minutes

Full V-Sits

Warm-up: nil
Sets: 1-2 x 5-15 with external load if needed
Speed: 10X
Rest: 2 minutes
B Days 2 and 4 (Tue/Fri)

Warm up: Same as "A" day.

Partner resisted sit-up

Warm-up: 10 at light resistance

Sets: 1 x 10-20
Speed: 303
Rest: 2 minutes

Full range curl ups

Warm-up: 15 at bodyweight
Sets: 1 x 10-15
Speed: 301
Rest: 2 minutes

Medicine ball sit-ups

Warm-up: 1 x 15-25 with light ball

Sets: 1 x 15-20 with heavier ball
Speed: 10X
Rest: 2 minutes

Note: You only need to do a warm up set if you plan to use external resistance in the work sets.