How to do this without a GHD? You need the following 1. Anchor point for your hips/waist. A Bosu Ball, Exercise Ball or even an adjustable bench (lay crossways to it) work well. 2. Anchor point for your feet. Get a little creative around your gym, but even a pair of heavy dumbbells can work well. As for the Reverse Crunch, you can do this simply on a flat bench, grabbing onto the end with your arms. OR, depending how crowded your gym is, pull it up to a rack/smith machine to grab onto the bar. I'll record some videos for you and post to my Shorts soon! Hope you guys enjoyed the video, and if you want to train with Alec, you can check out his hybrid programs over at bit.ly/alecblenis
So sorry to bring a downer on this really interesting video with good exercises Eugene but the bit about adding weight does worry me because of my back problems due to heavy ab training when I was younger & dumber. I particularly don't like the look of exercise 4 with the recommended heavy weight - it sets up large shearing forces on the discs. I actually regard heavy ab work (including exercises 4 & 5 - they're not new) as being more responsible (than heavy squats/deadlifts) for my many years of back problems with several back operations. I ended up with total disc collapses at L5 - S1 & L4 - L5 levels and a further 20 years of neuropathic pain (a particular type of nerve pain) throughout the lower back and upper glute areas - this still hasn't totally gone away but I am back at the gym doing what I can and being very careful. My advice would be to see what benefit changing exercises brings before adding any weight But if adding weight is really necessary, i.e. your ab muscles lack size, then please just use small amounts of weight with small increments. I'd rather I had the fattest gut in the gym & still worked out than had many years of severe pain & no workouts.
It just means people need to raise awareness to gym leaders.. err I mean gym owners. Won't work on your everyday commercial gym, but they should be used by everday people who are not invested in using more advanced gear for their advanced needs.
InEMF gyms Australia - if your gym hasn’t got one, tell him to get it - I have been doing a variation of these in my life - training since I was 17 now I’m 60 - but these harder variations I can’t wait to try
As someone who does leg raises with weights x20 and maxed out every ab machine, THANK YOU! It gets very tiring to do weird set ups. It's not some BS cardio workout. These are just some cool obvious hypertrophic ab movements.
These are high yield gold. Seriously, anyone can just focus on this consistently for a lifetime and build a solid asset core both aesthetically and functionally
That guy is a fucking gem. 100% (if I didn't miss anything) of what he said is in accordance with the current scientific teachings you see online minus the "abs are made in the kitchen" BS and his communication is excellent. Amazing.
@@coacheugeneteo I watched a video for targeting the lower abs and the exercise was the reverse sit-up. Now this makes sense why I felt my upper abs burning a lot more than lower with that one. Abs are tricky to figure out.
i was just thinking through what the best ab workiuts would be and this knocks it out of the park. the main principles evrryone should be prioritizing. and i love the 4th exercise, rotational power and that transverse plane is so underrated, especially dor athletes. this and the grip video are gold, keep it up man!!! quickly one of my fav channels
This is great. I always struggled with finding a good Abb stimulus. Am sure to try these. Edit: welp seems I am too weak to properly do most of them Edit2: GHD Situps are now a staple of my gym routine
These are great exercises. Everyone emphasis lengthened porsion of exercises but abs dodnt get much love as far as I saw. These exercises are great for that. I did know about twist and sidebend but ghd stuff is new for me. Is there a variation without ghd?
Usually, these types of abs exercises in general tend to hurt my back even if I focus on my technique, it still hurts. I'm not a newbie I work out for more than ten years. but still.
Alec's understanding of the human body is awesome. Explaining the physics of what creates intensity is crucial to helping people really get stronger and that knowledge just isn't coming through in everyone's content. Great video
My dad who is 53 has trained body building naturally since he was 15, he reached his genetic peak around 23, but the ONLY muscle group that ever grew was his AB’s whenever he was in his 40’s he started doing dragonflags and he has the best ABs I’ve ever seen naturally. Better than this guys as-well
Hi Eugene, As someone who also does jiujitsu -- try doing the side bend, with your top arm tucked behind the small of your back, and your other hand holding a (light... like 8 or 10 lbs) dumbbell. As you curl upright, push your hand holding the dumbbell across your midline -- just like you're setting up for an armbar from closed guard. I love making exercises into Jiujitsu moves. Maybe you can do a video on as many of those as you can come up with?
How does one eliminate hip flexor dominance on crunch variations tho? Especially those reverse crunches, your abs are already stretched out long before you lower your legs, so the bulk of the eccentric just goes straight to your hip flexors and it just becomes an isometric for the abs
I like weighted/"Polish" crunches. Lock/anchor your feet & ankles under something like regular crunches, now put a dumbbell or plate _BEHIND_ your head. If you cheat with momentum, it smacks you on the back of the head, lolol.
Extending the "lever arm" is something I've done before throughout a set, but using it to make the eccentric harder, since eccentric capacity is always higher than concentric, is actually brilliant
This is GOLD. The fact that most of us (myself 100% included) cannot touch these movements with a ten-foot pole just shows you how much we need to level up to truly maximize our fitness.
Good stuff. Never saw anything from you before. But I'm a serious core enthusiast never skip my core and train it 4 days a week. Been looking for a new challenge.
Cable crunches work just fine and give you the 3D ab look...reverse crunches are a must too yes but you do too much oblique work and it clearly shows, obliques overpowering ur mid section looks weird bro (the instructor not u Teo).
AMAZING. ice to see some new exercises paired with LOTS of technique nuance. A VERY SMALL nitpick. I'm learning voicework (Trying anyway) Alec tends to up-talk the slightest bit at the end of sentences. It's very common and a subconscious way to not come across as intimidating. It's not even noticeable enough to be annoying. But it's noticeable. again, superior content. I just found you today, and you have a new subscriber. Well played Sirs ...
That man is pure evil. He is the Torquemada of ab training. He is mean. Yet somehow, he holds me captive as though against my will. I think I'm catching feelings for the kidnapper of my abs. They say it happens in extreme cases of "AB-duction"! Great video...amazing, torturous, fantastic ab work....
So I'm assuming he doesn't subscribe to theories via McGill's limited spinal flexion/extension? Love the exercises and detailed descriptions, and can't argue with his results.....the density of his abs is very impressive. Personally, I almost have paralysis of analysis with which "camp" ....(Loaded ab/core work to include hyperextension of the spine vs. ab/core work keeping everything neutral and training in an anti rotation, anti flexion/extension manner...via the McGill model), to follow, or if splitting down the middle, how to properly do it.
Correct me if I’m wrong but I thought the GHD sit-up would target the UPPER abs and the Reverse GHD sit-up would target the LOWER abs? I was taught (most) ab exercises which require lifting the legs to torso targets lower and crunching the sternum to pelvis targets the upper? Is this a myth?
Long term, it's a bad idea for most people to attempt to load the abdominal and low back muscles through a full range of motion. The spine is a very different structure to all the other joints. Exploring Stuart McGill's work might prove worthwhile.
Wherever i try to get into some abs exercises like planche or leg raises, i feel cramps in my upper abs only after 1 or 2 sets without any extra weights. And to get rid of that, i have to do some kind of stretching for at least 5 minutes. Am i doing something wrong or i just have weak core? For context, i am working out for like 1.5 years as of now
I generally enjoy most of your content but this one does most gym goers a disservice . Abdominal strength and coordination is much more complex and the given exercises albeit deemed as advanced lack a qualifying entry level. Probably suitable for those training gymnastics however your general population will try this and end up with lumbar discomfort
Yeah but I need doctor mike's opinion bruh lol Number 2. I bet 90% of humans don't have access to those machines so I stopped watching after the first exercise 🤷
Been doing full dragonflag for almost 15 years and very few things beat that. The tips on the crunch are little gems that can be applied to every kind of situps and crunches (it's best if you can fully extend the rib cage like in this video or with a fitball ). Doing all this plus the side bends always resulted in the best abs (at a specific amount of BF) for me. Training ABS very well makes all the difference in performance ad aestethics specific to a certain BF percentage.
i agree, the dragonflag honestly is one of the best ab exercises that targets your entire abs along with obliques if done correctly along with other parts of the body
This entire workouts, healthy and effective muscle building thing has gotten out of hand. Too elaborate, too complicated, almost impossible to effectively simulate... In the end, this is all just content creating in order to make some income. Very unfortunate.
During the GHD exercise are you just hooking your feet or are you driving down down with your heels( hamstring contraction) to take the hip flexors out of the movement?
Now the trick is in the first exercise is to actually find one of those machines! That is, unless you've got the bucks to buy a machine that advanced that's ONLY for abs.
Is the GHD dragon flag easier or harder than a regular dragon flag? IT looks like the fulcrum point is lower down the body, but it possibly works abs a bit more since there is more range of motion!
With the QL side bends, I've found that putting the hip rest right below hip line recruits more glute med/minimus. Also I know he says hip rest leg in front, but I do it with that leg behind and twisting the torso towards the hip pad. This position I feel, allows the greatest stretchy in the QL muscle.
Twisting as you descend and untwist as you ascend incorporates Obliques training. But holding the twist through the eccentric and concentric is all QL+some glute. I do these fresh then Glute Med,Max,Mini kickbacks after.
never seen such good uses for the glute ham machine, i usually hate these because they squish my balls real bad i prefer the old school hyper extension machines that were flat and didnt have the massive padding
How to do this without a GHD? You need the following
1. Anchor point for your hips/waist. A Bosu Ball, Exercise Ball or even an adjustable bench (lay crossways to it) work well.
2. Anchor point for your feet. Get a little creative around your gym, but even a pair of heavy dumbbells can work well.
As for the Reverse Crunch, you can do this simply on a flat bench, grabbing onto the end with your arms. OR, depending how crowded your gym is, pull it up to a rack/smith machine to grab onto the bar.
I'll record some videos for you and post to my Shorts soon! Hope you guys enjoyed the video, and if you want to train with Alec, you can check out his hybrid programs over at bit.ly/alecblenis
please record if you can! highly appreciate it
-Sissy squat for anchor
-if power rack or smith machine pins low enough set up barbell at lowest point w a pad over it
@@nnnnnnnnnnnnmmm I second this!
We need a video without GHD
So sorry to bring a downer on this really interesting video with good exercises Eugene but the bit about adding weight does worry me because of my back problems due to heavy ab training when I was younger & dumber. I particularly don't like the look of exercise 4 with the recommended heavy weight - it sets up large shearing forces on the discs.
I actually regard heavy ab work (including exercises 4 & 5 - they're not new) as being more responsible (than heavy squats/deadlifts) for my many years of back problems with several back operations. I ended up with total disc collapses at L5 - S1 & L4 - L5 levels and a further 20 years of neuropathic pain (a particular type of nerve pain) throughout the lower back and upper glute areas - this still hasn't totally gone away but I am back at the gym doing what I can and being very careful.
My advice would be to see what benefit changing exercises brings before adding any weight But if adding weight is really necessary, i.e. your ab muscles lack size, then please just use small amounts of weight with small increments. I'd rather I had the fattest gut in the gym & still worked out than had many years of severe pain & no workouts.
The GHD is a rare bird, I've never seen one in the wild. You guys should have included alternatives for those who don't have access to a GHD.
Just posted alternative set ups to the pinned comment!
MVP behaviour
I love to use a medicine ball!
@@coacheugeneteo Was really hoping for a video for the alternate setup too :) the text is tricky for non native speakers.
It just means people need to raise awareness to gym leaders.. err I mean gym owners. Won't work on your everyday commercial gym, but they should be used by everday people who are not invested in using more advanced gear for their advanced needs.
0:15 - GHD Sit-Up
3:58 - Reverse GHD Sit-Up
5:55 - GHD Dragon Flag
6:39 - Cable Twist
8:45 - Dynamic Cable Twist
10:33 - 45° Side Bend
Thanks for the legendary content as always Eugene
Youre doing gods work👌
@@whoknows8223 haha appreciate it
Not all heroes wear capes. Thank you good sir 🫡
thanks man.
alec: "up! up! up!"
eugene, not moving: "yeah I am"
that says it all
probably the best ab video online ever
Thank you! 🙏 Alec is an excellent coach and teacher
EXACTLY
Didn't Heineken make that video? 😋
If your Gym has a GHD that is :(
Totally agree! These are great, I'm pumped to put these into my workout. Thanks for Alec and Eugene for the great content!
Loved putting this together! Hope your abs have recovered by now Eugene :)
This was awesome, been doing the GHD reverse sit up and kneeling cable twists. They're incredible!
Ready for round 2!
3AM life-changing fitness enthusiasts unite!
So many fucking bots commenting. Anyways, Alec's core is absolutely insane. Like the only way to describe his core is "beautiful"
I can't find these devices anywhere.
Ik its kind of obnoxious
What is the point of this video. Who has this equipment?
InEMF gyms Australia - if your gym hasn’t got one, tell him to get it - I have been doing a variation of these in my life - training since I was 17 now I’m 60 - but these harder variations I can’t wait to try
@@Brockthedog315a GHD, a cable machine and a back extension? Most gyms I've worked out in have had at least two and a few have had all three.
I have never been to a gym that doesnt have GHD and a 45 degree back extension. Thats 13 years of lifting. These are common pieces of equipment.
As someone who does leg raises with weights x20 and maxed out every ab machine, THANK YOU! It gets very tiring to do weird set ups. It's not some BS cardio workout. These are just some cool obvious hypertrophic ab movements.
Good luck!
These are high yield gold. Seriously, anyone can just focus on this consistently for a lifetime and build a solid asset core both aesthetically and functionally
This guy has watched dr Mike
"Biiigggg stretch"
Im a big Dr. Mike fan. But Dr.Mike has nothing on this guy
He also trained with him.
Mike has trained him from time to time
That guy is a fucking gem. 100% (if I didn't miss anything) of what he said is in accordance with the current scientific teachings you see online minus the "abs are made in the kitchen" BS and his communication is excellent. Amazing.
There's so much over saturation when it comes to ab exercise content and yet all this stuff is amazing and really cool. Alec is definitely a monster
I eat my dinner when I watch these videos so I can pretend I'm having dinner with Eugene.
Don't forget to keep your elbows off the table, son
You could find out where he lives and eat outside his front door. Or not.
Wow, Alec is so knowledgeable and I really felt like I filled a knowledge gap by watching this video.
He's an excellent coach!
@@coacheugeneteo I watched a video for targeting the lower abs and the exercise was the reverse sit-up. Now this makes sense why I felt my upper abs burning a lot more than lower with that one. Abs are tricky to figure out.
Did GHD sit ups today, and they were brutal in the best way possible
What if you don't have access to a GHD?
Then screw you
You can try similar variations, like some people lay on the floor and hold on to racks to do reverse GHD sit-up
Hyper extension
I figure something like a Bosu ball would allow you to have that lumbar support. Could make it work and many Gyms have one.
Decline situps perhaps
I did this 2 days ago without weight and then with 2.5kg, 5kg plates; everything has been hurting 😂😂😂
i was just thinking through what the best ab workiuts would be and this knocks it out of the park. the main principles evrryone should be prioritizing. and i love the 4th exercise, rotational power and that transverse plane is so underrated, especially dor athletes. this and the grip video are gold, keep it up man!!! quickly one of my fav channels
Thank you my friend!
Any alternatives for those who don't have access to a GHD and Roman chair?
Check the pinned comment!
A follow up video showing adaptability/variations to work on “standard” gym kit would be helpful 👍🏻
This is great. I always struggled with finding a good Abb stimulus. Am sure to try these.
Edit: welp seems I am too weak to properly do most of them
Edit2: GHD Situps are now a staple of my gym routine
As a personal trainer myself, this is absolutely game changer. Golden knowledge. Truly grateful
These are great exercises. Everyone emphasis lengthened porsion of exercises but abs dodnt get much love as far as I saw. These exercises are great for that. I did know about twist and sidebend but ghd stuff is new for me. Is there a variation without ghd?
Alec is an absolute animal!! And he transmites a pretty calm vibe which is cool
My issue is I cramp so quickly when doing abs. Doesn't matter my hydration, sodium, form, nothing works I suffer everytime
I don’t have access to a ham raise machine what’s the limited equipment option?
How about EMS FOR ABS? I LIKE EMS FOR WHOLE BODY.NO TIME WASTE, 15 MIN. PER EVERY SECOND DAY. GOOD FOR PAINS TOO AND GREAT STIMULANT.😊
Usually, these types of abs exercises in general tend to hurt my back even if I focus on my technique, it still hurts. I'm not a newbie I work out for more than ten years. but still.
Yeah I think I will stick to cable crunches and leg raises for now 😂
Baby steps hahahaha
I have superhero looking abs. They're just very well insulated.
Alec's understanding of the human body is awesome. Explaining the physics of what creates intensity is crucial to helping people really get stronger and that knowledge just isn't coming through in everyone's content. Great video
Can someone provide a link or a searchable product name for the devices they were using to do these ab exercises? I have not seen them in my gym.
Exercise 2 is similar to a dragon fly
My dad who is 53 has trained body building naturally since he was 15, he reached his genetic peak around 23, but the ONLY muscle group that ever grew was his AB’s whenever he was in his 40’s he started doing dragonflags and he has the best ABs I’ve ever seen naturally. Better than this guys as-well
any alternatives for who doesn't have a ghd at their gym?
My abs hurt just watching this
This is mental! Can someone call DR MIKE plz, he needs to see this!
I do wish he would release a video for abs. Could really use some options for deep stretch.
Definitely the best core/ ab workout explanations I’ve ever watched
LEGIT, THE STRETCH, YOU CAN ALSO DO RANDOM CORE EXCERCISE THEN STRETCH IT USING YOGA BALL :)
Alec: "Up, up, up"
Eugene: "Yeah, I am"
😂😂😂
What a great video, thank you.
Will check out Alec's content. Seriously impressive.
Not an ABS guy myself, but ngl these did pick up my interest.
Hi Eugene,
As someone who also does jiujitsu -- try doing the side bend, with your top arm tucked behind the small of your back, and your other hand holding a (light... like 8 or 10 lbs) dumbbell. As you curl upright, push your hand holding the dumbbell across your midline -- just like you're setting up for an armbar from closed guard.
I love making exercises into Jiujitsu moves. Maybe you can do a video on as many of those as you can come up with?
Those…are abs!
Awesome video, what brand is that GHD?
Alec: Up, up, up!
Eugene: Yeah I am *not moving*
lol great video! Cant wait to try these exercises!
How does one eliminate hip flexor dominance on crunch variations tho? Especially those reverse crunches, your abs are already stretched out long before you lower your legs, so the bulk of the eccentric just goes straight to your hip flexors and it just becomes an isometric for the abs
Alec's core is an alien life form on his body.
I like weighted/"Polish" crunches. Lock/anchor your feet & ankles under something like regular crunches, now put a dumbbell or plate _BEHIND_ your head. If you cheat with momentum, it smacks you on the back of the head, lolol.
Extending the "lever arm" is something I've done before throughout a set, but using it to make the eccentric harder, since eccentric capacity is always higher than concentric, is actually brilliant
This is GOLD. The fact that most of us (myself 100% included) cannot touch these movements with a ten-foot pole just shows you how much we need to level up to truly maximize our fitness.
My gym doesn't have GHD, still doing garhammer raises, which I saw on a different Eugene video. They are also quite good. Thank you
Good stuff. Never saw anything from you before. But I'm a serious core enthusiast never skip my core and train it 4 days a week. Been looking for a new challenge.
Cable crunches work just fine and give you the 3D ab look...reverse crunches are a must too yes but you do too much oblique work and it clearly shows, obliques overpowering ur mid section looks weird bro (the instructor not u Teo).
What an amazing list - sorry no GLASSBACKS are welcome here.
Welp, I don't have any of those machines. Oh well, I guess I won't have the same abs, lol
AMAZING. ice to see some new exercises paired with LOTS of technique nuance. A VERY SMALL nitpick. I'm learning voicework (Trying anyway) Alec tends to up-talk the slightest bit at the end of sentences. It's very common and a subconscious way to not come across as intimidating. It's not even noticeable enough to be annoying. But it's noticeable. again, superior content. I just found you today, and you have a new subscriber. Well played Sirs ...
Great.
Another one again please.
Me before the Video: I'm gonna do these today!
Me after seeing the Video: These are killing Eugene... damn
You can do it!!
@@coacheugeneteo I did it. Now my tummy hurts :D
So how you do these if you dont have these machines
check the pinned comment!
That man is pure evil. He is the Torquemada of ab training. He is mean. Yet somehow, he holds me captive as though against my will.
I think I'm catching feelings for the kidnapper of my abs. They say it happens in extreme cases of "AB-duction"!
Great video...amazing, torturous, fantastic ab work....
Eugene,
It's a very inspiring video and was wondering if you could share the GHD manufacturer that Alec and you were working on?
So I'm assuming he doesn't subscribe to theories via McGill's limited spinal flexion/extension?
Love the exercises and detailed descriptions, and can't argue with his results.....the density of his abs is very impressive.
Personally, I almost have paralysis of analysis with which "camp" ....(Loaded ab/core work to include hyperextension of the spine vs. ab/core work keeping everything neutral and training in an anti rotation, anti flexion/extension manner...via the McGill model), to follow, or if splitting down the middle, how to properly do it.
GHD sit ups ... grab a light db, roughly 10% of what you take on BB rows, and do db pullovers. 3 sets of 15 reps, slow eccentric.
Correct me if I’m wrong but I thought the GHD sit-up would target the UPPER abs and the Reverse GHD sit-up would target the LOWER abs?
I was taught (most) ab exercises which require lifting the legs to torso targets lower and crunching the sternum to pelvis targets the upper? Is this a myth?
Looks awesome...but im going to have to work my way up to this...and i thought i was fairly fit!😢
EEEEEEEEEEEcentric isn't a word anywhere in the English language. It is pronounced eK-Sen-Trik. Look it up.
Hi amazing video. Whats the brand of hyperextension machine you use please looks sharp ? Thanks
Long term, it's a bad idea for most people to attempt to load the abdominal and low back muscles through a full range of motion.
The spine is a very different structure to all the other joints. Exploring Stuart McGill's work might prove worthwhile.
Wherever i try to get into some abs exercises like planche or leg raises, i feel cramps in my upper abs only after 1 or 2 sets without any extra weights. And to get rid of that, i have to do some kind of stretching for at least 5 minutes. Am i doing something wrong or i just have weak core? For context, i am working out for like 1.5 years as of now
Other than the cable machine, most gyms don't have this kind of advanced equipment.
You're going to have to give us alternative ab exercises, bro.
Great video. Where does one find a double Roman chair like this? It might help my back issues. Thanks.
GHD to the RTD ceo advance termo genetic proud of absdominal paint any..
I generally enjoy most of your content but this one does most gym goers a disservice . Abdominal strength and coordination is much more complex and the given exercises albeit deemed as advanced lack a qualifying entry level. Probably suitable for those training gymnastics however your general population will try this and end up with lumbar discomfort
Yeah but I need doctor mike's opinion bruh lol
Number 2. I bet 90% of humans don't have access to those machines so I stopped watching after the first exercise 🤷
His abs are undulating or something man that’s impressive
Been doing full dragonflag for almost 15 years and very few things beat that.
The tips on the crunch are little gems that can be applied to every kind of situps and crunches (it's best if you can fully extend the rib cage like in this video or with a fitball ).
Doing all this plus the side bends always resulted in the best abs (at a specific amount of BF) for me. Training ABS very well makes all the difference in performance ad aestethics specific to a certain BF percentage.
i agree, the dragonflag honestly is one of the best ab exercises that targets your entire abs along with obliques if done correctly along with other parts of the body
Difficult question for people don’t go gym do not have this equipment show us same work outs at home that be impressive
This entire workouts, healthy and effective muscle building thing has gotten out of hand. Too elaborate, too complicated, almost impossible to effectively simulate...
In the end, this is all just content creating in order to make some income. Very unfortunate.
Well i just picked up a GHD after watching this video a few weeks back.
I was really going to give away my GHD because I don’t use it all that much. Nvm im def keeping it now lol
So, what you're saying is... "Abmat had a point. "
During the GHD exercise are you just hooking your feet or are you driving down down with your heels( hamstring contraction) to take the hip flexors out of the movement?
Now the trick is in the first exercise is to actually find one of those machines! That is, unless you've got the bucks to buy a machine that advanced that's ONLY for abs.
Is the GHD dragon flag easier or harder than a regular dragon flag? IT looks like the fulcrum point is lower down the body, but it possibly works abs a bit more since there is more range of motion!
after 3-5 minutes doing any Ab exercises my Ab cramps....
I cant feel the ghd situp in my abs even with a 25 lb plate in my arms. I cant figure out what im doing wrong.
Are side bends good for your back and spine? Especially these with such a big range of motion and weight?
this is superb. So many ideas for exercises. Thank you!
Enjoy!
do you have any exercices that i can do with basic machines? i don't have the first one available... Thanks!
ive never been in a gym with both a 45 degree hyper and a GHD, is the a substitute for the GHD exercises?
With the QL side bends, I've found that putting the hip rest right below hip line recruits more glute med/minimus. Also I know he says hip rest leg in front, but I do it with that leg behind and twisting the torso towards the hip pad. This position I feel, allows the greatest stretchy in the QL muscle.
Twisting as you descend and untwist as you ascend incorporates Obliques training. But holding the twist through the eccentric and concentric is all QL+some glute.
I do these fresh then Glute Med,Max,Mini kickbacks after.
Why are we all wasting time watching Eugene Two. Where is Eugene One? This has to stop. What have you done.
never seen such good uses for the glute ham machine, i usually hate these because they squish my balls real bad
i prefer the old school hyper extension machines that were flat and didnt have the massive padding
More Alec content thanks
Hey Eugene you didn't let Alec us know the scalable and accessible option for the last one.
What version of the GHD does he have? I’d like to buy it but the ones online aren’t like this
Alec is a beast. Great video. Vegainz
Yeah a good ab excercise one that really requires the whole thing to move like an harmonica, those you can just do with 3 or 4 x 6.