- BJ Penn
Gymnasts make easy work of other athlete's ab routines. We want to take from them all we can. Over time master each of these movements. Here is USA Gymnastics on sit-up progressions:
Workout of the Day
5 Sets of pull-ups. Fast-slow-fast-slow-fast. The fast ones are fast and sloppy; the slow ones are excruciatingly perfect. This is, of course, high rep and low rep, alternating.
Make five rotations. That's exactly fifteen minutes. If you don't know the elements you haven't been paying attention. (It's partly our fault; we're working on a page of descriptions and illustrations.)
Email us for details if you can't find them off of the archived routines and links.
Romanian Deadlift/Upright Row combo movement