071 : 025 The Quest S2E3 Center

This is a weird thing to try and “get big” but we are just addressing the usual suspects of underdeveloped musculature. These smaller structures will grow but they aren’t going to be large, because most of them are internal tissues. What we want is to allow them the same sense as any other tissue, to know how to work well, ands understand how we can make them better. Although there are some “cramping” abs happening, the point was really to work the spine and the supportive structures, and this includes the back and lats.

Warm

5 rounds

30-seconds of each

Rebound

3rd world Squat

Single-leg Rebound

Lunge +Kick+SLDL

Work

2 rounds

2min Loaded Spine CARs

+PAIL/RAIL Extension or Flexion of the spine

then

4×20/10 seconds GHD Sit-up /”rest” in coffin position

rest 3-4 min

4×30 seconds work/ 30-seconds full rest Lateral Ball throw.

rest 2-3min

4×20/10 Seconds Lat Pull down/Hold

Finish

3 rounds 30-sec of each:

Windmill

Russian Twist

Loaded Side bend

Cable Crunch