In any case, if you want to perform it, you should be able to perform
the hanging straight leg raise first.
Not exact matches
If you can't do a pull - up, do 10 lat pulldowns followed by 10
hanging,
straight leg raises (
hang from a bar and
raise the
legs).
Hang yourself from a bar, keep the
legs straight or your knees bent slightly and then start
raising them until you reach a 90 - degree angle with your torso and
legs.
Do the
hanging leg raise with
legs straight until you reach 90 degrees and once at that position bend you
legs as you did for the
leg tuck and continue the movement until your feet touch the bar you are
hanging on.
Leg Lifts or Leg
Raises — If you have a pull up bar available,
hang from the bar and lift your knees to your chest or while keeping your
legs straight, lift them until they are perpendicular to the floor.
To increase the intensity try
hanging leg raises by using the top handles (if the chair has them otherwise you can use a pull up / chin up bar or even a sturdy tree branch) and do either the knee or
straight leg raises.
When you can perform many
straight leg raises, the next step is the
hanging leg circles.
If you are
hanging on a bar,
raise completely
straight legs up all the way where you can touch the bar with your feet.
To increase the intensity try
hanging leg raises by using the top handles (if the chair has them otherwise
hang from the pull up bar) and doing either the knee or
straight leg raises.
This is done just like Lying Leg
Raises but
hanging from a bar and
raising your
legs which have to be maintained
straight.
Assessing different whole - body linkage exercises, McGill et al. (2014) muscle activity of the abdominals during the
hanging leg raise (
straight -
leg and bent -
leg variations), hand walk - out and body - saw in a suspension system.
Erector spinae muscle activity was highest during
hanging leg raises (both
straight -
leg and bent -
leg) and lowest in the body - saw and hand walk - out.
Assessing different whole - body exercises, McGill et al. (2014) explored upper and lower erector spinae muscle activity during the
hanging leg raise (
straight -
leg and bent -
leg), the hand walk - out, and body - saw with a suspension system.
Konrad et al. (2001) compared a number of gymnastic exercises and found that the horizontal
straight leg anchored side bend displayed the highest external oblique muscle activity, followed by the reverse curl up Escamilla et al. (2006) compared the power wheel roll out (power wheel in hands), jack knife and knee - tuck (power wheel attached to feet), the ab sling bent -
leg hanging leg raise, the flat and decline reverse curl up, the anchored bent
leg sit up, and bent
leg curl up.
Internal oblique muscle activity ranged between 24 — 52 % of MVIC and was greatest in the
straight -
leg hanging leg raise and lowest in the body - saw exercise.
What you want to do is perform this movement but instead of holding your
legs outward, you will be
raising your
legs from the
hanging position as high as you can go (while keeping your
legs dead
straight) and then letting them back down.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or
hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or
hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral
raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with
straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10
hang from chinning bar'til failure THIRD front squat 1 x 6 - 8
leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine
leg curl 1 x 15 - 20
leg press on angled
leg press 1 x 8 - 10 stiff -
legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest
leg press calf
raise 1 x 20
leg press calf
raise 1 x 15 standing calf
raise 1 x 12 - 15 seated calf
raise 1 x 12 - 15 D.A.R.D
raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines: