#1 - Functional Movement: Dumbbell Crawling

For this exercise, you'll perform a "bear crawl" movement while holding a pair of dumbbells in your hands. This puts incredible cross-tension through the core and is extremely powerful for developing force transfer strength.

#2 - Leg Raise: Barbell Pullover Dragon Flag Leg Raises

This is a combination of the "Dragon Flag", popularized by Bruce Lee, combined with a barbell pullover, performed at the same time, to counterbalance the legs. The focus is lower abs but your entire midsection will be screaming.

#3 - Squats and Lunges: One Dumbbell Curl Squats

While holding a heavy dumbbell in one hand in the top of a curl position, just squat down. This unbalanced loading develops ridiculous strength in the deep "anti-rotational" muscles of the core.

#4 - Presses and Pulls: Ab Rippers

The name doesn't lie. This exercise is combination of a heavy dumbbell press and a one-arm pulldown, done at the same time. All of this cross tension goes directly through your core, building insane explosive rotational power.

#5 - Planks and Isometrics: One-Arm Hammer Planks

Normal planks are a beginner exercise. This exercise takes things up a few levels with a very simple adjustment in arm position. The "hammer" position of your arm targets the obliques and transverse abdominis strongly, without needing any extra resistance or equipment...just your bodyweight.

#6 - Sit-Ups: Pallof Press Abdominal Sit-Ups

Not all sit-ups are bad. This version uses a rolled-up towel in the lower back to change the leverage of the exercise, forcing the load onto the abdominal muscles rather than the hip flexors. This exercise is then combined with a Pallof Press...which will TORCH your core like nothing you've ever felt before.

I'm here to help you get results from your training. It's my passion in life and I stand behind my training programs and exercises 100%. You have my word on this and it's not something I take lightly.

If you buy this book and are not satisfied with the quality of the information or the results you get, just let me know and I will give you a prompt and courteous refund.

No questions asked. That's my promise to you.

You'll have a FULL TWO MONTHS to test the exercises and see the results you get. All I ask of you is that you give these exercises an honest try. I know you'll be amazed at the results you get.