Toes to Bar with weight / Knees to shoulders – 10 reps x 4 sets
Hold a 12lb medicine ball between your feet and pick it up all the way to the bar. For knees to shoulders, pick your knees up as high as you can, making sure to roll your hips under to activate the lower abs. Just lifting your legs to 90 degrees will NOT sufficiently hit the lower portion of your abs, but mainly the hip flexors.
Incline Bench knee tucks / flat bench knee tucks – 10 reps x 4 sets
Sitting on incline bench, grab behind head and lift knees to face, bring the knees back down without letting your butt hit the bench between reps. Same thing for flat bench, making sure you tuck those hips under.
Weighted Cable Crunch downs – 12 reps x 4 sets
Focus on contracting the weight down using only your midsection. These can be performed standing, kneeling, or seated in a straddle (legs straight and spread apart).
Hanging windshield wipers/ Lying windshield wipers – 10/side x 3
Hanging wipers should be performed with torso parallel to the ground and feet facing the ceiling. Lying can be performed holding a weighted barbell in a bench press (locked out) position for stability.
Weighted Planks/ Body weight planks – To failure on middle/ To failure on weak side/ match on strong side x 3
Holding a plate on your hip or placed on your back do a regular plank until failure. Count to 10 and then roll to your weak side, then go to failure again. Finally, roll to your strong side and match the time that you reached on your weak side. Use those times to hit again for 2 more times.