Page1(slide for 2 and 3) Sunday morning IN THE PIT. Bow down and kneel , to the masters of the pit. Standard rope crunches build crushing abdominal, serratus and obliques. (as seen in pics 1 & 2) Do these feverish prayers to your blasphemous iron Mecca idol, and all will fall into despair before you. In this video I'm going very heavy and targeting the top of the mid section, because I need some work there. Bring your elbows to your knees to really hit the centre and lower area. Experiment with different variations, but always keep your hips stationary( very important). Just use the core muscles to move the resistance. Resistance should be equal on the positive and the negative. Sets of 3-4 in your routine. Rep ranges around 15-25 . Experiment with higher reps also. Twist , crush , destroy. Carve out some body art. Got it!? Good. I'll catch up with all you fire breathers ...........In the pit. #bodybuilding #ropecrunches #abs #abdominals #serratus #obliques #inthepit #marcobanco #vancouver #britishcolumbia #canada
