, Warm Up
1. Pigeon Down, Passive
1 minute

, Warm Up
2. Pigeon Up
20 seconds

, ABDOMINAL EXERCISES
-on wedge-
3. Ab Crunch
15-20 reps; 2 count pause

, 4. Isometric Ab Wall Contraction
15 reps; 2 count pause

, BRidge off wedge
always bridge between ab exercises
(2 seconds)

, 6. Oblique Crunch
15-20 reps

, 7. Single Leg Ab Press
15-20 reps (each leg); 2 count pause

, 8. Double Leg Ab Press
10 reps; 2 count pause

, 9. Combo Crunch
15 reps

spine always stays extended; feet may only be raised a few inches off floor

, 10. Crossed Leg Crunch
10-15 reps (each leg); 2 count pause

, - BRIDGE -

, 11. Leg Raises
20 reps

legs extended or bent at knees

, - BRIDGE -

, 12. Leg Raises with Cross Over
15 reps

, 13. Three Count Lift
10-15 reps; 2 count pause

head lifted with full ab contraction, shoulders elevated, torso lifted

, 14. Child’s Pose
1 minute

Claram anteposuer
	The MECA Back Institute MECA Athletic Strength & Conditioning 68 Horse Pond Road West Yarmouth, MA 02673 866-577-MECA www.mecaback.com