I Want Six Pack Abs

WEEK 11 INSTRUCTIONS: *Lower Body Movement All exercises are done in tri-sets Tri-sets example: Perform 1a then go immediately to 1b and then go immediately to 1c then take a 45 following break after 1c. Do again for a total of 3 rounds before moving to the next “tri-set.” Note: Perform this workout once a week For example: Friday Workout Understanding Repetitions: Example: (20-15-12 reps) First set: 20 reps Following set: 15 reps Third set: 12 reps Monday: Pushing Movement and Gap Schooling Tuesday: Rest Wednesday: Lower Movement and Gap Schooling Thursday: Rest Friday: Pulling Movement and Gap Schooling Weekend: Rest 1a: DB Squat (20-15-12 reps) 1b: DB Step Up (20-15-12 reps) 1c: Ball Squat (20-15-12 reps) 2a: Alternating Lunge (20-15-12 reps) 2b: Stationary Overhead Lunge (20-15-12 reps per side) 2c: One Leg Hamstring Curl (20-15-12 reps per side) 3a: Modified Band Crunch (30-25-20 reps) 3b: Side Plank (30-25-20 seconds) Follow with gap schooling instructions after this workout routine. –Week 11 Gap Schooling Instructions– Perform gap schooling cardio immediately after this workout routine. Sprint for 20 seconds (85% of your max) Light jog for 30 seconds Do again for 6 rounds Perform 3x per week during your workout days.