leg raises

7/29/2019 leg raises

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VOUME111: LEG B M S E S :S I X - P A C K F R O M H E L LvmH BRETT JONES * * * - * * * * 'AND MAX SHANK

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fiLLUKIII L E G R A I S E S :S I X - P A C K F R O M H E L L

Copyright 2 01 2 Paul "Coach" WadeAll rights under International and Pan-American Copyright conventions.Published in the United States by:Dragon Door Publications, IncP.O. Box 4381, St Paul, MN 55104T e l : (651) 487-2180 Fax:(651)48 7-3954Credit card orders: 1-800-899-5111Email: [email protected] Website: www.dragondoor.com This edition first published in April, 2012No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher,excepting brief quotes used in reviews.Printed in ChinaBook design, and cover by Derek BrighamWebsite www.dbrigham.com Tel/Fax: (763) 208-3069 Email: [email protected] Photography by Marc Blondin PhotographyDISCLAIMERThe author and publisher of this material are not responsible in any manner whatsoever for any injury that may occurthrough follow ing the instructions contained in this material. T h e activities, physical and otherwise, described herein forinformational purposes only, may be too strenuous or dangerous for some people and the reader(s) should cor.su: a c\dan before engaging in them .
mailto:[email protected]://www.dragondoor.com/http://www.dbrigham.com/mailto:[email protected]://cor.su/http://cor.su/mailto:[email protected]://www.dbrigham.com/http://www.dragondoor.com/mailto:[email protected]


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Fitness and strength are meaningless qualities withouthealth. With correct training, these three benefitsshould naturally proceed hand-in-hand. In this book,every effort has been made to convey the importance ofsafe training technique, but despite this allindividual trainees are different and needs will vary.Proceed with caution, and at your own risk. Your bodyis your own responsibility-look after it. All medicalexperts agree that you should consult your physicianbefore initiating a training program. Be safe!

Despite this, the author maintains that all theexercise principles within this volume-techniques,methods and ideology-are valid. Use them, and becomethe best.

V


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TE NTSI : L E G R A IS E T H E O R Y

THE TEN LEG RAISE COMMANDMENTS

2 : T H E L E G R A I S E S E R I E S 1 5Step 1: EHEE TUCKSStep 2: ELAT KHEE RAISESStep 3: ELAT BENT LEG RAISESStep 4: ELAT EROG RAISESStep 5: ELAT STRAIGHT LEG RAISESStep 6: HANGING KHEE RAISESStep 7: HANGING BENT LEG RAISESStep 8: HANGING EROG RAISESStep 9J PARTIAL STRAIGHT LEG RAISESStep 10s *MASTER STEP*HANGING STRAIGHT LEG RAISESLEG RAISE SERIES SUMMARY

L L 3 : T H E V A R I A N T SSITTING KIPSL-HOLDSJACOTIEE SITUPSHANGING CIRCLES

272125293 33 74145495 35 7

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CONVICT CONDITIOIOTG V O L . I l l L E G R A I S E S : S I Z - P A C K SROM HELL

W el.elcome to the third DVD in the Convict Conditioning series.

These DVDs are based on the bodyweight strength system first presented in the Dragon DoorConvict Conditioning, written by Paul Wade. The Convict Conditioning system represents

r to exist.Many of these older, very potent solitary training systems are on the verge of dying out behindas American prisoners begin to gain access to weights gyms, and modern "bodybuilding

ght place to show you the m ost powerful prison training techniques there are.In this system, no matter w hat kind of movem ent we're w orking o n, we focus on a chain of ten

ovement. For this reason, the tenth exercise in any chain is called the "M aster Step". H owConvict Conditioning body-

abou t getting too tied up in terminology and num bers. In this third DV D of the series we'llstrengthleg raises.

Pick up any training and fitness comic from the newsstand and the chances are you'll see thesamethey advise lots of puny isolation exercises for the abs, lots of different


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CONVICT CONDITIONING V O L . I l l LEG R AI SE S: SIX-PA CK FROM HELL

gadgets; from the overpriced ab springs, cages and rubber band exercisers to those dumb eleccal stimulation belts that do jack squat for your abs. That's why it's so ironic that the majoritythe advice you find in these magazines is completely impotent to transform a flabby midsectinto a steel washboard. In fact, most of the information on ab training today is just pathetic.

Prison-stylemidsection t r a i n i n g .If you're sick to death of high volume, complex, draw n-out midsection training programs tgive you nothing but a bad back and deliver zero in the way of noticeable results or training s

isfaction, don't worry. In the first half of this DVD we're going to induct you into the kindhardcore abdominal training you find, not in gyms or health centers, but in the nastiest, most dgerous prisons. When convicts train their waists, they want real, noticeable resultsand"results" I don't mean that they want cute, tight little defined abs. I mean that they want thistrong, muscular midsections. They want functionally powerful abs and hips they can use heavy lifting, kicking, and brawling. They want guts so strong from their training that it actuahurts an attacker to punch them in the belly. Prison abs aren't about all show, no goa prisbuilt physique has to be all show and all go. Those guys don't just w ant six-packsthey want spacks from Hell. And, for the first time, we're going to show you how these guys get what thwant. We're not going to be using sissy machines or easy isolation exerciseswe're going straifor the old school secret weapon for gut training; progressive leg raises.


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CONVICT CONDITIONING V O L . I l l IEG R A I S E S : SIK-PACK EROM HELL 3

* \

efore we launch into the leg raise series, we're going to quickly break down the essenceof how to work those leg raises properly. We're going to give you ten key points, the"Ten Com m andm ents" of leg raises, tha t will take your prison-style core training from

Bodyweight mastery is a lot like high-level martial arts. It's more about principles than individ


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CONVICT CONDITIONING V O L . I l l LEG B A I S B S : SIX-PACK EROM HELL

i l k i l i V v l I J A iB I G . F U N C T I O N A L M O V E M E N T S !

This is lesson one when it comes to effective midsection training. If you take nothing else awfrom this DVD, take this. The most popular midsection exercise in the world is the crunch.those who don't know, the crunch is an exercise designed to gently tense the abs, and moves body over a very tiny range of m otion. A crunch usually looks som ething like this:

For those who don't know,the crunch is an exercisedesigned to gently tense theat>s, and moves the "body overa very tiny range of motion.


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CONVICT CONDITIONING V O L . I l l LEG R AIS ES : SI Z-P AC E EEOM HELL

The goal is to "feel the burn" in your abs. This is pretty much the opposite of what you shouldentiretybig movements of the body and limbs. Your muscles don'thow you think they "feel". They care what they are doing! In athletics or strength, we use theas a tool, not just parts of it. Look at fighting, running, throwing, lifting heavythese functional things involve the whole body moving as a unit. The abdominales have evolved to play their role in these "bi g" movem ents. Train your abs the way naturee big motions which actually move you r body and limbs, not little m otions which justnse the muscles a bit. How do you train yo ur m idsection with "big " m ovements? W ell, since thethatthe middle of the bodythe muscles there function by contracting and

r legs closer to your tor so, as with leg raises. Both these techniques are fine exerbut for reasons given in the Convict Conditioning book, leg raises are superior to sit-ups.um results, train you r waist as it was mea nt to be trained. Ignore the m odern subjectiveve movemen ts. And the leg raise is the biggest and best there is.

C O M M A N D M E N T 2 :T O T A L B O D Y I N T E G R A T I O N ! i

This commandment follows on from the first. A diet of crunches, cable crunches, reversees and ab machine work will isolate your abdominis rectus, the "six pack " muscles running

thing you can do. Your muscular system is just thata system. During natural motion, noe these days are aware of the importance of the "posterior chain " of muscles which su pportof the spine; the ham strings, glutes, spinal erectors, etc. Unfortunately, fewer athletes a re

femoris and the sartorius, the hip flexors, the psoa s, the obliques and th e ili-


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CONVICT CONDITIONING V O L . I l l L E G R A I S E S : SIX-PACK SROM HELL

A N T E R I O RC H A I N

Sternohyoid

Pectoral groupAnterior deltoids

BicepsAbdominal

musclesFront hips

Quadriceps

Anterior tibialis

This chain of muscles continues up into the th orax , with the intercostals and s erratus. Theare just one link in this chain. Training one link in a chain whilst letting the other links wiaway is a surefire recipe to m ake tha t chain brea k, somew here dow n the line! The only true cfor the problems caused by isolation is to train your midsection using your total body as mucpossible. The best way to do this is by the leg raise series we're about to show you. Becauseraises are a functional, compound exercise, they naturally work the entire anterior chain amatically, without you having to use any special techniques. Raising your legs works the thand front of the hips, and stabilizing your torso w orks the obliques and trun k. As a side benperforming leg raises as we're abou t to show you, you'll naturally integrate your w hole body the movement. On the floor, you push with your hands, which activates the lats, spine and aas suppo rt; when you hang, you are giving your shoulder girdle and grip a heck of a w orko ut

This is why you should always go old sch ool, and do your vertical leg raises hang ing from aThose new stations with padded handles to rest your forearms on not only take your shouldout of the movement, they also prevent your anterior chain from working properly as a systNever be afraid of looking old fashioned and hanging w hile you work y our waist. This is a suefficient way to train. Forget about isolating your abs, your obliques, or any other muscle in ywaist. Wh en it comes to core training, the whole is definitely more tha n the sum of its parts. Lto put your whole body into leg raises and not only will you get thick abs faster than wcrunches, you'll make your entire midsection stronger, and also learn naturally how to integ


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CONVICT CONDITIONING VOL.I l l L E G R A I S E S : S I X - P A C K EBOM HELL

C O M M A N D M E N T 3 :H A R D W O R K . N O T LO T S O F W O R

So far I can sum up the Convict Conditioning core training philosophy quite simply; don't useses, and whe n you do them don 't be afraid of wo rking you r entire body. Leg raises should beexhaust the whole system, particularly hang ing leg raises. Some prison athletes get a

pper body and grip w ork ou t during a single, brutal set of hanging leg raises than a lot ofm bunnies get doing ten sets of machine row s and forearm curls! If you're going to train yo urhis way, you have to tailor your pro gram ming appropriately. The m odern attitude is to w orklots of sets and repssometimes dozens of sets, or hun dreds of reps per wo rkou t, sevtimes a week. You might hear a load of bullshit justification for this; stuff like "abs have a lot

your abs "cut"only fat loss can do that, a nd the best way to achieve fat loss is through a

If you wan t a strong, powerful, athletic midsection and hard abs, forget abo ut increasing you rdoleg raises. Work hard to increase your reps, but when you

harder, not longer.an do this by moving to m ore and mo re advanced leg raise exercises, which we'll show yous DV D. After y ou've hit you r leg raises good and hard , let your core m uscles rest, so they can


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CoirviGa; COHDITIONING V O L . I l l LB G B A I S B S : S IX-P AC K FROM HELL

*-.

,/.

C O M M A N D M E N T 4I N H A L E F O R E N E R G Y !

w-K- 'T^ ' E T

The next two commandments can be thought of as twins. They relate to the art of breacorrectly during y our m idsection training. Although I'll be focusing on leg raises, these two ma ndm ents can be successfully applied to all abdom inal o r waist training. Co rrect breathingessential part of all the bodyw eight skills, but it's of particular impo rtance w hen w e're traininmidsection, because many of the muscles which facilitate respiration, breathing, are found imidsection. One of the main rules when working leg raises is to inhale on the negativebreathe in only as your legs are descending. One of the main reason s for this is that, w hilst yoyour legs up, the m uscles of your core co ntrac t to do the lifting. This makes your m idsectionthorax stiff, like armor, because the muscles layering your ribcage are tense. That doesn't for easy expansion of the lungs. When you lower your legs, gravity is helping, so the tenaround your trunk is greatly decreased. This is the perfect time to inhaleso do it. Don't don 't pant, just take your breath in smooth and co ntrolled.

A lot of athletes lose rhythm as they perform leg raises, especially as they tire, and someteven hold their b reath. H olding y our breath m ight have some use if you're pu shing your limsingle or double rep bench presses, but when you're trying to add another ten reps to youraises, it's a bad idea. Your body needs plenty of oxygen if you're pushing yourself for doubleure repetitions. D on 't ignore this factor. Inhale deeply, expand you r lungs and take plenty of during you r sets. You'll find this can m ake your nu mb ers fly u p. M ost people are n't used tohealthy breathing; if, at first, you find yourself getting dizzy or out of breath, take an extra bor two at the top or bottom of the leg raise mo tion.


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CONVICT CONDITIONING V O L . I l l L E G R A I S E S : SJX-PAGK FROM HELL

I J U i l l i 4lE X H A L E F O R P O W E R !

t*L?r

the flip side of the above rule. Just as the muscles of the th orax , abd om en and rib cagewhen we breathe in, so they contract when we breathe out. Do you remember the last timejust from laughing too h ard? Tha t was due to the m usculature of your core and

biomechanical recruitment to help you train your m idsection. Exhale strongly and deeplyyour legs are coming up during the leg raise. Try to time it so that y our lungs are fully em ptyme you reach the top of each rep. Watch the e xhalation.ly practice this w ith each type of leg raise, so you've got it dow n by the time you get to the

raises. Exhaling not only gives the muscles a different, added form of worklo ad, it also

mi ill i 41K E E P Y O O R G U T I N ! !

. M --.

trainingkeep your gut in. When we talk about the midsection muscles, wemusclesthe abs, the exterior obliques, the intercostals and so on.

om the hips to the rib cage. Ra ther tha n moving the legs, trunk or pelvis up and dow n, the


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10 CONVICT CONDITIONING V O L . I l l L E G R A I S E S : S I X - P A C E I-ROM HELL

lady walks by? Tha t's the transversus doing his job. A strong transversus is crucial to symmetstrength, healthy posture and injury preve ntion. The transversus is, in many w ays, the antagotic muscle group of the diaphragm, the powerful sheet of muscle und erneath the lungs. Whenstrain or lift something heavy, the diaphragm contracts, which places pressure on the inteorgans below. During great effort, this internal pressure can cause the gut wall to split, wpushes a little lump of intestine ou t, mak ing a bulge. This is wh at a h ernia is, and it can be detatingly painful and require a lot of physio or surgery to correct. If you train your transversuit's as powerful as your diaphragm muscle, the tw o w ill be in balance a nd you r chances of haa hernia will fall to near zero. The best way to do this is to keep your stomach tightly pullewhen you train your abs. Of course, your stomach should be braced during nearly all your ecises, but since the transversus is technically a core muscle, it's appropriate to train these atogether. Training your transverus couldn't be easierjust consciously keep your navel pulleclose to your spine as you can, during every rep of every set of leg raises.

Even when you inhale, that gut should be strongly braced; when you breathe out. ydiaphragm will contract, so you'll be able to suck your stomach wall in to maximum tightnDo n't allow your belly to relax and sag when you train . Keep that gut in!

C O M M A N D M E N T 7

This next one's a no-brainer. The objective of leg raises is to work the muscles of your coremomentum is moving your legs, it stands to reason that your muscles aren't. So for maximmuscle-strength, eliminate momentum from your leg raises. For some very advanced strenfeats, like one-arm prison pushups and one-arm pullups, you obviously need a little "bEnglish" to get things moving. But there's no excuse when it comes to leg raises. Whatever paular leg raise technique you are wo rking on, cease all m om entum and speed at the bottomeif it's only for a fraction of a second. Lift your legs smoothly for a two count, making certain your speed of motion is the same during every part of the lift. That's the key to perfect cadeDo n't get into leg raises tha t are too fast an d sloppy.

If you w an t to train your a bs safely using explosive motion s, there are better wayslike mcine ball work , kips, tumbling or rebound throw s. Save the leg raises for pu re strength buildi


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COFVTCT CoKDiTioiriNG V O L . I I I L E G E A I S B S : S I X - P A G E F RO M H E L L 11

C O M M A N D M E N T 8 :H O L D A T T H E T O P ! i

This is a commandment which directly applies to leg raises. A quick pause at the bottom posilegs straight or alm ost straight, is a good idea to eliminate mom entum , bu t you't really need to bold at the bottom. You should always hold at the top thoughfor at least a"o ne ". Pausing at the top is a great gauge of true waist and core strength. If you're usingcontrol. What do I mean byexercisewhether with free weights or using body-the pause test. If you can pause for a full second at any stage in the techniq ue, wh ether's the first par t of the positive, halfway throug h the negative, or wherever, then you kno w you aret techniqu e. The top position for hanging leg raises is the harde st po sition, so yourepyou have total control.

By the time you get to doing your midsection work while hanging, that top position pause willlly ad d some juice and powe r to y our abs; so it's a great idea to cultivate this habit of pau singu sta rt with leg raises on the floor. T ha t way, by the time you get to h angeg raise work , the to p pause w on 't be nearly as difficult or intim idating. Keep it in your heada commandment, not an optionfrom day one ! Always hold a t the top of a leg raise, no m at


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12 CONVICT CONDITIONING V O L . I l l LEG R AI SE S: SIX -PA CK FROM HELL

M r

5-,

C O M M A N D M E N T 9 :N E V E R A L L O W Y O U R F E E T

T O T O U G H T H E F L O O R !TL . -*-?c_r ^ T

This commandment is a lovely tactic, a great trick to get the most out of your leg raisesexploits the fact tha t, unlike your biceps or pecs, the muscles of your core are active almost all dYour abs fire when you sit up, or move; they fire while you're standing still, just to keep your bvertical. As a result of this basic function, the core muscles respond well to continuous tenswhile you are training them . The best way to achieve continuous tension isn't through mega hreps or some weird, esoteric mind-muscle technique. The best, and the simplest, way is to simkeep your heels off the ground when you do your leg raises. When they're doing leg raises lydown, a lot of athletes rest their heels on the floor, taking tension away from the midsection.

W hen performing hanging leg raises, many athletes use a low bar for the same reason; so tcan rest their feet on the floor between reps. This is a m istake. Your abs were designed to devegood levels of prolonged tension. Don't rest your heels on the floor when you do leg raises. Wyou perform lying leg raises, keep your heels an inch or two off the floor at the bottom, like th


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CONVICI CONDITIONING V O L . I l l L E G R A I S E S : S I X - P A C K FROM HE LL 1

When doing hanging leg raises, use a bar that's high enough to allow your body to hang all theown with out your feet touching solid gro und. Following this rule during all your m idsectionning is a good w ay to get very athletic ab dom inal muscles, very fast.


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14 CONVICT CONDITIONING VOL. I l l LEG R A I S E S : SIX-PACK PROM HELL

;.*-

J L U i lk i 4 1T R A IN YO U R S P IN E !

This final commandment isn't specifically about leg raises; but it's very important if yogoing to be training your waist properly. The anterior chain gets a great workout from leg raiIf you're going to work the anterior chain, you need to work its antagonistic muscle chain, tothe posterior chain. The more you work leg raisesor any good, compound core movementmore you stretch y our posterior chain, the m uscles running vertically along the back of your lhips and spine. Unfortunately, o ur back is being relaxed forwards all the time; although most pple don 't methodically stretch their backs forward, they do hun ch over desks, slump in chairs stoop when they walk. All this stretches the posterior chain. You add leg raises and make yanterior cha in at the front incredibly pow erful, and y ou're going to need to d o some similar wfor the posterior chain, or your locomotor system is in danger of becoming unbalanced. Hoften do people slump or stretch their spines backwards? There are various ways to work yposterior cha in with k ettlebells, barbells and so on . But the simplest, most powerful way to e nstha t your p osterior and anterior chains are in perfect balance , is by bridging. Bridging is the boweight art of arching the body backwards, as opposed to leg raises, which bend the body wa rds. Since you're going to w ant to learn to bridge, you 're in luck. The fourth DVD in this serAdvanced Bridging: Forging an Iron Spine contains the ultimate prison-style bridging semiIt's all you'll ever need to have a spine like a titanium w hip . If you only ever get your ha nds on twaist training DVDs, make it this one, and the sequel on bridging. Follow these and you can goodbye to a flabby gut and back pain!


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mi' imimill i i i i i i

r


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CONVICT CONDITIONING V O L . I l l LEG R AIS ES : SIX -PA CE FROM BELL 17

focus your efforts. If a weightlifter wanted a very thick, powerful chest in a hurry, heould n't spread his efforts ou t over a dozen exercises and perform them gently all day long. Nopick just one exercise, probably the bench press, and just focus on getting stronger and

then would he maybe begin sculpting them with minor exercises

midsectionthe hip flexors, the abs, the intercostals, the obliques

see muscle.The one exercise we're going to be showing you is the best midsection exercise known to man,

ted working outthe leg raise. There are lots of different types of leg raise, but unfortuna telymachineswe'll show you all the techniques you'll ever need. A

ten different leg raise movements, each one a littlean the last. You'll learn h ow to get the m ost ou t of each of these techniques, each of theseten steps and you're

of steel, as well as powerful hips and a ribcage armoured with dense muscle. You'll have abs

S T E P I : K N E E T U C K S

The whole point of the leg raise series is to strengthen the midsection by pulling the knees up.e're going to sta rt with a nice, easy variation of thisknee tucks. For knee tucks, you don 't even


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18 CONVICT CONDITIONING V O L . I l l LEG RA ISE S: SIX -PA CK FROM HELL

B A S I C POSTUBESit on the edge of a chair, bunk or bed .Grip the edge and lean back while straightening your legs.Your feet should be together with your heels a few inches off the floor.Keep your stomach tucked in.


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CONVICT CONDITIONING V O L . I l l 3 JE G B A I S E S : S I X - P A C K EROM Hm-.T. 1

Smoothly pull your knees towards your chest.Exhale as you pull in.Your feet should move in a straight line towards your butt, meaning that your kneesmust bend as you go.Con tinue pulling until your knees are at a right angle or further, and six to ten inchesfrom your chest.Pause in this position for a one count. Continue pulling

until your kneesare at a rightangle or further,and six to teninches from yourchest.


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20 CONVICT CONDITIONING V O L . I l l LE G R A IS E S : SI X -P A C K EROM TTRT.T.

HBGAEIVE Reverse the movemen t and push your feet back to where they were, in a straight line. Inhale as you push out. Stop when you r legs are extended and your body is straight again, and imm ediatelyrepeat the technique.

"H 99H I D D E N S T E P SK N E E T U C K S Tilting your torso back further and beginning with your feet higher off theground will make things easier

A shorter range of motion between the start and finish points of the repswill also help until you can work into full repetitions

M ost peop le should be able to build to this exercise slowly. If you ca n'tperform the reps as described, try leaning back further, starting with the feethigher, or using a shorter range.

P R O G R E S S I O N L E VE L SK N E E T U C K S BEGINNER STANDARD: INTERMEDIATE STANDARD: PROGRESSION STANDARD:

1 set of 10 reps2 sets of 25 reps3 sets of 40 reps

Begin this exercise with one set of 10 reps, and g radually add reps fromworkout to workout. When you can perform a strict set of 25 , add a secondset of 10. Build up to tw o sets of 25 , then add a third set of 10. From there,work up to three sets of 40 before moving to Step 2.


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Comnca! COBDITIONING V O L . I l l LE G B A I S B S : SIZ-PACK EROM HELL 2

S T E P 2 :F L A T K N E E R A IS E S

If you've completed the knee raise course, your abs and hips will be good and toned. It's nowfloor for your midsection training. You'll be lying on your

oor will mak e these movem ents harder and more productive for the muscles at the front of yourHaving to move the feet directly up against gravity will also activate the abdominal musclesurther improve your core. Keep your stomach held in tight and keep mastering


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22 CONVICT CONDITIONING V O L . I l l LEG R A IS ES : S IX-P AO K EROM HELL

B A S I C P0S5UBELay on the floor with you r arms by your sides and your feet together.Bend your knees so that they are at approximately ninety degrees, a right angle.Press down through your palms and lift your feet an inch or tw o off the floor.Keep your stomach tucked in.


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CONVICT CONDITIONING V O L . I l l L E G R A I S E S : S I X - P A C K FEOM TTsn-.T. 23

Smoothly lift you r knees up tow ards your hips.Exhale as you pull in.Keep your knees locked in a right angle throu gho ut.Co ntinue pulling until your thighs are parallel to the floor, and your knees are directlyover your hips.Pause in this position for a one count.


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24 CONVICT CONDITIONING V O L . I l l LEG RAISES- S IX-PAC K FROM HELL

E1GATIV! Reverse the movem ent and slowly lower your legs back to the start pos ition. Inhale as you lower. Stop when your heels are just a few inches from the ground again, and repeat the tech

"HIDDEN S T E P S " 1FLAT KNEE R A I S E S

* " y o f : r r S b ^ e X e r d S e 'S t 0 h " d Vour hips, b r i n g y o u r ^ ^ ^

'tXetr^S SatOW a llK,e ~* " - ^ yIt you can't perform th.s exercise properly, improve your leverage by

bending your knees more and bringing your feet closer to your body. Overtime , perform the exercise correctly.

P R O G R E S S I O N L E V E L SFLA T K N E E R A I S E S BEGINNER STANDA RD: 1 set of 10 reps INTERM EDIATE STANDA RD: 2 sets of 20 reps PROGRESSION STANDARD : 3 sets of 35 reps

^ l ^ L ^ f W l t h n e Set of 1 0 r e P s ' a n d gradually add reps from workout to workout. When you can perform a strict set of 20, add a second set of 10told up to two sets of 20, then add a third set of 10. From there, wo rk up tothree sets of 35 before moving to Step 3.


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CONVICT CONDITIONING V O L . I l l L E G E A I S B S : STK-PAGK FROM HELL 25

S T E P 3 :F L A T B E N T L E G R A IS E S

The step we're about to look at is a beautiful example of the elegance and simplicity of body-hen you lift we ights, you usually have to make the exercise harder over time byvarious problem s. But when you use bodyweight, you are fixed in the weight you can use

increasing leverage. You'll probably see

over. Let's take a look at how to do it correctly.


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26 CONVICT CONDITIONING VOL.I l l LEG RAISES: SIX-PACX FROM H E L L

B A S I C POSIUEE Lay on the floor with your arms by your sides and your feet together. Bend your knees so that they are at approxim ately 45 degrees off straightwhich isangle exactly between straight legs and knees at a right angle. Press dow n throu gh your palm s and lift your feet an inch or tw o off the floor. Keep your stomach tucked in.


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CONVICT CONDITIONING V O L . I l l LEG RA ISE S: SI Z- PA CK FROM HBLL 27

Smoothly lift you r feet up and tow ards yo ur body.Exhale as you lift up.Keep your knees locked at the same 45 degree angle throu gh out.Continue lifting until your feet are directly over your hips.Pause in this position for a one coun t.


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23 CONVICT CONDITIONING V O L . I l l L E G R A I S E S : S I X - P A G E PROM HELL

H1GATIV1 Reverse the movem ent and slowly lower your legs back to the start position. Inhale as you lower. Stop when your heels are just a few inches from the ground again, and repeat thetechnique.

c


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CONVICT CONDITIONING V O L . I l l LEG R AI SE S: S IX -PA CE PROM HELL 29

S T E P 4 :F L A T F R 0 6 R A IS E S

ring the previous step, we talked a bou t the im portance of progressively applying leverage to

on-flexibility you need in the waist and back, w ithou t overtaxing your soft tissues.


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3 0 COUVIOT COHDIIIONING V O L . I I I IiBG RAISES: SlX-PACK FROM HELL

B A S I C POSfUBELay on the floor with your arms by your sides and your feet together.Bend your knees so that they are at approximately 45 degrees off straightwhich isangle exactly between straight legs and knees at a right angle.Press down through your palms and lift your feet an inch or two off the floor.Keep your stomach tucked in.


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CONVICT CONDITIONING V O L . I l l LEG RA ISE S: SIX -PA CK PROM HELL 3

Smoothly lift your feet up and towards your body.Exhale as you lift up.Keep your knees locked at the same 45 degree angle thr oughou t.Continue lifting until your feet are directly over your hips.When you reach this position , press your feet up in a straight line until your legs arelocked straight.


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32 CONVICT GOHDITIONING V O L . I l l L E G R A I S E S : S I X - P A C S EROM HELL

Keeping you r knees locked straight, slowly lower your legs until your heels are an inctwo from the floor again.

Inhale as you go , taking at least four seconds to fully lower your legs. At this poin t, bend your knees again until they are fixed at 45 degrees, and repeat the

technique.

:* 99' H I D D E N STEF L A T F R O G R A I S E S Due to leverage, this exercise is hardest when the feet are closest to thefloor. If this exercise is too tough, focus on the transitional frog movementnear the top of the rep As you gain waist strength, increase your range of motion

If getting through your frog raises is causing you trouble, ease into themovem ent by focusing on the valuable to p portio n, especially where youstraighten your legs.

P R O G R E S S I O N LEVELSFLAT FRO G R A I S E S BEGINNER STANDARD: INTERMEDIATE STANDARD: PROGRESSION STANDARD:

1 set of 8 rep2 sets of 15 reps3 sets of 25 reps

Begin this exercise with one set of 8 reps, and gradually add reps from wo rko utto wo rkou t. W hen you can perform a strict set of 15 , add a second set of 8. Buildup to two sets of 1 5, then add a third set of 8. From there, work up to three setsof 25 before moving to Step 5.


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CONVICT CONDITIONING V O L . I l l LEG RA ISE S: SIX -P AC E EEOM HELL 33

S T E P 5 :F L A T S T R A I B H T L E G R A I S E S

Once you've mastered the flat leg raise with legs bentand spent time getting everything youexerciseyou can probably guess where to go next. That's right; you need to

relaxed-body way that some yoga guys look for, but in a way that meshes with the pow


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34 CONVICT COEDITIONIHG V O L . I l l LE G R A IS E S : SI X -P A C K FROM HTET.T.

B A S I C POSTUBE Lay on the floor with you r arms by your sides and your feet together. Your legs should be locked straight, so that your entire body is extended in a straighline. Press dow n through your palms and lift your feet an inch or two off the floor. Keep your stomach tucked in.


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CONVICT CONDITIONING V O L . I l l L E G R A I S E S ; S I X - P A C K P R O M "RTST.T. 3

Smoothly lift your feet up and towards your body.Exhale as you lift up.Keep your knees locked so that your legs are perfectly straight throughout.Con tinue lifting until you r feet are directly over yo ur hips.Now your body will now form a right angle, or jackknife, with your legs perpendicularto the floor.Pause in this position for a one count.


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36 CONVICT CONDITIONING V O L . I l l LEG RAISES: S IX-PACK EEOM HELL

H1GATIV1 Reverse the movem ent and slowly lower your legs back to the start position. Inhale as you lower. Stop when your heels are just a few inches from the ground again, and repea t the

technique.

"H IDDE N S T E P S "FIAT STRAIGHT LEG R A I S E *

If the full range of motion is too tough, focus on the range of motionclosest to the top , the jackknife position W orkout by wo rkou t, gradually take your straight legs lower until yourheels arc ultimately an inch or two from the ground

Tf you can d o frog raises, you can do straight leg raises in the top position.If you need to, start using only the top m iddle range of mo tion a nd extendyour m ovement depth over time.

P R O G R E S S IO N L E VE L SFLAT S T R A IG H T L E G R A IS E IS. BEGINNER STANDARD:. INTERMEDIATE STANDARD: PROGRESSION STANDARD:


From now on you'll be dropping volume and focusing more on strength. Beginthis exercise with one set of 5, and gradually add reps from wo rkou t to wo rkout.W hen you can perform a strict set of 10, add a second set of 5. Build up to twosets of 20 before moving on to Step 6.


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CONVICT CONDITIONING V O L . I l l L E G R A I S E S : S I X - P A C E FROM H E LL 3

S T E P 6H A N G IN G K N E E R A IS E S

Once you can perform flat straight leg raises correctly for sets of twenty reps, you've gone aboutL-holds and sit-ups, but if you want to get stronger using bodyweight leg raises, youd to add a little more gravity to the mix to make things harder. If you have one of the long, old

eg raises on it. Over time , start inclining the angle against various objects a nd a wall u ntil it's

bar, a b ranch, or whatever. The gravity is the same! J ust m ake sure it's high


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38 CONVICT CONDITIONING V O L . I l l L E G R A I S E S : S I X - P A C X F R O M Tfier.-r.

BASIC POSTIffilJum p up and grab an overhead bar with an overhand grip.Your hands should be approximately shoulder width apart.Bend yo ur knees so that they are at approxim ately ninety degrees, a right angle.Your feet sho uld be c lear of the floor.Keep shoulders tight and body braced with the stomach tucked in.


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CONVICT CONDITIONING V O L . I l l L E G B A I S B S : S I X - P A C E I R O M ffgr-T. 3

Smoothly lift your knees up .Exhale as you lift.Keep your knees locked in a right angle throughout.Con tinue lifting until your thighs are parallel to the floor, and yo ur knees are directlyopposite your hips.Pause in this position for a on e cou nt.


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40 CONVICT CONDITIONING V O L . I l l L E G R A I S E S : SIX-PACK FROM HELL

HEGATIVI Reverse the movem ent and slowly lower your knees back dow n. Inhale as you lower. Con tinue until you have reached the starting position again, and repea t.

" HIDDE N S T E P S "H A N GIN G K N E E R A I S E S If at first this exercise is too hard on your hips, bring your feet in closerto your butt

As you gain strength, bring your feet out a little each workout until theyare in the correct 90 degree position

If you can't perform this exercise properly, improve your leverage bybending your knees more and bringing your feet closer to your body. Overtime, perform the exercise correctly.

P R O G R E S S I O N LEVELSHANGING K N E E R A I S E S. BEGINNER STANDARD:. INTERMEDIATE STANDARD:. PROGRESSION STANDARD:


Begin the hanging knee raise exercise with one set of 5 reps, and gradually addreps from workout to workout. When you can perform a strict set of 10, add asecond set of 5. Build up to two sets of 15. When you can perform two strict sets


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CONVICT CONDITIONING V O L . I l l LEG RAISES: SLX-PACK FBOM HELL 41

S T E P 7 :H A N G IN G B E N T L E G R A I S E S

By now you've probably figured out tha t we're applying the same progression variable to hang

Locking your knees will train your frontal quad muscles, particularly the deeper muscles ofgirdlethe serratus and intercostals of the ribcageto fire strongly and assist the move


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42 CONVICT CONDITIONING V O L . I l l LE G R A IS E S : SI X -P A C K PROM HTBT.T.

B A S I C P O S T U R EJump up and grab an overhead bar with an overhand grip.Your hands should be approximately shoulder width apart.Bend your knees so that they are at approximately 45 degrees off straightwhich iangle exactly between straight legs and knees at a right an gle.Your feet should be clear of the floor.Keep shoulders tight and body braced with the stomach tucked in.


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CONVICT CONDITIONING V O L . I I I LEG RA IS ES : SIX -PA CK FROM HELL 4

Smoothly lift your knees up.Exhale as you lift.Keep your knees locked at the same 45 degree angle throughout.Continue lifting until your feet are directly o pposite your h ips.Pause in this position for a one count.

Continuelifting untilyour feet aredirectlyopposite yourhips.


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44 CONVICT CONDITIONING V O L . I l l LEG R AI SE S: SIX -PA CK PROM HELL

NEGATIVE Reverse the movem ent and slowly lower your legs back down. Inhale as you lower. Continue until you have reached the starting position again, and repeat.

H I D D E N S T E P S "H A N G I N G BENT L E G RAISESTo make hanging bent leg raises easier, just increase the angle of your legs(somewhere between hanging knee raises and hanging bent leg raises)Over time, decrease your leg angle back to 45 degrees off straight

You can make this exercise easier by bending you r legs a little moreby afew degrees, or to something just a little straighter than hanging knee raises.Straighten your legs over time.

P R O G R E S S I O N L E VE L SHANGING BEN T LEG R A I S E. BEGINNER STANDARD:. INTERMEDIATE STANDARD: PROGRESSION STANDARD:


Begin the hanging bent knee raises with one set of 5 perfect reps. Gradually addreps from worko ut to wo rkou t until you can perform a strict set of 10 repetitions.W hen you achieve this goal, add a second set of 5 and build up to two sets of 15before moving to Step 8.


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CONVICT CONDITIONING V O L . I l l LE G B A I S B S : S I X -P A C E FROM HELL 4 5

S T E P 8 :H A N G I N G F R O G R A I S E S

bodythe hamstrings, the rear hips, the lowerfrog transitions. In prison training, a frog transition means straightening your

ow we're going to be doing the hanging version.


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46 CONVICT CONDITIONING V O L . I l l 3 J E G R A I S E S : S I X - P A C K FROM HTST.T.

B A S I C POSTTJBIJump up and grab an overhead bar with an overhand grip.Your hands should be approximately shoulder width apart.Bend your knees so that they are at approximately 45 degrees off straightwhich isangle exactly between straight legs and knees at a right angle.Your feet should be clear of the floor.Keep shoulders tight and body braced w ith the stomach tucked in.

Bend your kneesso that they areat approximately45 degrees offstraight-whichis the angleexactly betweenstraight legsand knees at aright angle


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CONVICT CONDITIONING V O L . I l l LEG RA ISE S: SI X -P AC E FROM HELL 4

Smoothly lift your knees up, and exhale as you lift.Keep your knees locked at the same 45 degree angle throughout.Continue lifting until your feet are directly opposite your hips.When you reach this position, press your feet ou t in a straight line until your legs arelocked.N ow your body will now form a right angle, or jackknife, with your legs parallel to thefloor.Pause in this position for a one co unt.


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48 GOKTICT CONDITIONING VOL . I l l LEG RAISES: SlX-PACK IROM HfiLL

NEGATIVEKeeping your legs locked straight, slowly lower your legs back down.Inhale as you go, taking at least four seconds to fully lower your legs.At this poin t, bend y our knees again until they are fixed at 45 degrees, and repeat thetechnique.

H I D D E N S T E P S "HANGING F R O G R A I S E S To increase your flexibility in this exercise, practice entire sets consistingor only the 'frog " transition point; straighten your legs then bend themat the top position

After a few sessions of this, begin gradually adding in some range ofmotion &

When athletes struggle w ith hanging frog raises, the problem is usuallylack of strength-flexibility in the posterior chain. Working the top frog transition exclusively will cure this .

PROGRESSION LEVELSHANGING FROG R A ISE S BEGINNER STANDARD:

INTERMEDIATE STANDARD: PROGRESSION STANDARD:


Begin the hanging frog raises with one set of 5 perfect reps. Gradually add repsfrom wo rkou t to w ork out until you can perform a strict set of 10 repetitions.


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CONVICT CONDITIONING V O L . I l l LEG R A ISE S: S IX- PA CK FROM HELL 49

s=5- "1

S T E P 9 :P A R T IA L S T R A IG H T LE G R A I S E S-^Ki*a,"

When you worked the earlier phase of the leg raise sequence, off the floor, I had you go directly

ies at this po int. Instead of moving straight to full hanging leg raises with perfectly s traight legs,to ease towards the M aster Step with the pa rtial version of hanging straight leg raises.


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CONVICT CONDITIONING V O L . I l l LEG R AI SE S: SIX-PA CK FROM HELL

B A S I C POSTUBEJum p up and grab an overhead bar w ith an overhand, shoulder width grip.Bend your knees so that they are at app roximately 45 degrees off straight.Keep shoulders tight and body braced with the stomach tucked in.Smoothly lift your legs, keeping you r knees locked at the 45 degree angle thro ugh ouContinue lifting until yourfeet are directly oppositeyour hips.When you reach this position, press your feet out in astraight line until your legsare locked.Now lower your locked legsuntil they are pointing diagonally to the ground, andhold the position there. Thisis the starting position.


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CONVICT CONDITIONING V O L . I l l LEG R A IS ES : SIX -P A CE EEOM HELL 5

Exhale as you smoothly raise your straight legs up .Keep your knees locked so tha t you r legs are perfectly straight thro ugho ut.Continue lifting until your feet are directly oppo site you r hips, and your bod y forms aright angle, or jackknife, with your legs perpendicular to the floor.Pause in this position for a one count.


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52 CONVICT CONDITIONING V O L . I l l LEG R A IS ES : SIX -PA CK FROM KELT,

H1GATI71Inhale as you reverse the mo vement and slowly lower your legs.Stop when your legs are in the diagonal starting position again, and repeat.

t*HIDDEN S T E P S J9PARTIAL STRAIGHT LEG RAISES Focus on perfect reps with locked legs; to make things easier, begin thisexercise at the top position, and limit your range of motion As you become stronger, increase your depth until your legs descend to thediagonal position

If you can do ha nging frog raises, you w ill be able to co ntrol the topmovement of partial straight leg raises. If you need to, just increase therange of motion over time.

PROGRESSION L E V E L SPARTIAL STRAIGHT LEG RAISES. BEGINNER STANDARD:. INTERMEDIATE STANDARD: PROGRESSION STANDARD:


Begin this exercise with one set of 5 perfect reps. Gradually add reps fromworkout to workout until you can perform a strict set of 10 repetitions. Whenyou achieve this goal, add a second set of 5 and build up to two sets of 15 beforemoving to Step 10the M aster Step.


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CONVTCT COHDITICMING V O L . I I I LEG RA I SE S: S I X - PA CK FROM HE LL 5

S T E P 10 : M A S T E R S T E PH A N G IN G S T R A I G H T L E G R A I S E S

So we've come to the Master Step of the leg raise series. The hanging straight leg raise, pervel where you can thro w out sets of twenty to thirty rock solid reps of this exercise, you r

functionalnot just a pretty six-

bar spine will achieve a gymnastic level of flexibility, like fluid steel, and your chances ofreduced! The bottom line: If you want to be stronger and more athleticthe nex t guy, you need the edge that straight leg raises can give you .


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54 CONVICT CONDITIONING V O L . I l l LEG RAISE SS SIX -PA CE : PROM HELL

B A S I C P0STUB1Jump up and grab an overhead bar with an overhand grip.Your hands should be approximately shoulder width apart.Your legs should be locked, and your entire extended body should form a straight lineYour feet should be clearof the floor.Keep shoulders tight andbody braced with thestomach tucked in.

Your legs shouldbe locked, andyour entireextended bodyshould form astraight line*


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CONVICT CONDITIONING V O L . I l l LEG RA IS ES : SLX-PACK FROM HELL 5

Smoothly lift your legs up.Exhale as you lift up.Keep your knees locked so that your legs are perfectly straight thro ugh out.Con tinue lifting until your feet are directly opp osite you r hips.N ow your body will now form a right angle, or jackknife, with your legs parallel to thefloor.Pause in this position for a one co unt.


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56 CONVICT COKDITIONING V O L . I l l L E G R A I S E S : S I X - P A C K FROM HELL

H1GATIV1 Reverse the movem ent and slowly lower your legs back down. Inhale as you lower. Continue your body forms a perfectly straight line again, and repeat.


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CONVICT CONDITIONING V O L . I l l LEG RAISES: S IX-PACK EROM HELL 5

f:

L E G R A IS E S E R IE ST!i W . I I

For ease of reference, let's take a look at the ten steps of the leg raise series all together.

HEE TUCISStep one: Knee tucks. Build to three sets of forty. Then begin;

P 2 s F L A T USE R A I S E SStep two: Flat knee raises. Build to three sets of thirty-five. Then move to;

3 : F L A T B E N T L E G R A I S E SStep three : Flat bent leg raises. Build to three sets of thirty. Then begin;

T E P 4 : FL A T FRO G R A I S E SStep four: Flat frog raises. Build to three sets of twenty-five. Then move to;5 s F L A T STR A IG H T LEG R A I S E S

Step five: Flat straight leg raises. Build to two sets of twenty. Then begin;


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58 CONVICT CONDITIONING V O L . I l l LEG R AIS ES : S IZ -PA CE FROM HELL

S T E P 6 : H A NG ING 2NE E R A I S E SStep six: Ha nging knee raises. Build to two sets of fifteen. Then start;

S E E P 7 s H A NG ING B E NT L E G R A I S E SStep seven: Hanging bent leg raises. Build to two sets of fifteen. Then move to;

S T E P 8 : H A NG ING FR O G R A I S E SStep eight: Hanging frog raises. Build to two sets of fifteen. Then go to;

STEP 9 s P A R T I A LS T R A I G H T L E G R A I S E SStep nine: Partial straight leg raises. Build to two sets of fifteen. Then finally advance to;

S T E P 1 0 : M A STER STEPH A NG ING S T R A IG H TL E G R A I S E SStep ten, you've reached the Master Step: Hanging straight leg raises.


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CONVICT CONDITIONING V O L . I l l LEG R A IS ES : SIX -PA CK EROM HELL 6

C E L L 3T H E V A R IA N T S

f you pick up any fitness magazine, you'll see hundreds of slightly different ab exer-cises. But despite the apparent variety, most of these exercises follow the same boring

But if you feel like some variety and you really want to squeeze maximum strength and powerare crunches, and none of them require expensive machines or those little electric shock gizitusing old school exercisesrk by harnessing pain and sweat. Let's do it.


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CONVICT CONDITIONING VOL.Ill LEG R A IS ES : SIX -PA CK FSOM HELL

S I T T I N GK I P S

ir4t.f~' ~

O V E R V I E WSitting kips are a great exercise for putting some explosive "snap" back into tight hip fleMany great abdominal exercises build muscle and power, but they are performed with quslow cadence. This does nothing for your h ip flexor speed and power, but sitting kips are the tion. If you combine sitting kips with bridges to keep your hip flexors supple your hips will never become slow and tight, like they are on a lot of musclemen. You begin sitting kips by siin a kneeling position, on your shins and instep. With an explosive upwards movement, yoyour knees up and out and land on your feet. An athlete who adds seated kips to his or hertine will always have hip flexors w ith the "snap" needed for explosive agility.


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CONVICT CONDITIONING V O L . I l l JJEG RA IS ES : S IX- PA CK FROM HELL 6

A INING I DE A Sity w orko ut. You can do kips anytime, but they work particularly well as a drill afterges when th e hips are loose. To stay sharp , you do n't need to do m ore than a set of ten. If this

you get really explosive, you'll be able to do kips with your arms folded on your chest.


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64 CONVICT CONDITIONING V O L . I l l LBG RA ISE S: SIX -PA CK PROM HELL

L - H O L D SO V E R V I E W

L-holds are an old gymnastics strength exercise, but they're also popular with advanced martists who want to develop steely midsections. You might have seen pictures of Bruce Leethis exercise. L-holds work similar muscles to the straight leg raise, but whereas leg raisdynamic, they involve moving strength, L-holds are static. They are, essentially, the to p posia straight leg raise, but done w ith the arms holding you off the floor instead of hanging.


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CONVICT CONDITIONING V O L . I l l LEG RA ISE S: SIZ -PA CK FROM HELL 6 5

I D E A SIt looks simple, bu t holding your legs off the floor while they 're perfectly stra ight takes great hip

you also need greater arm strength to press your bodyweight off the floor. Just like legyou can learn this technique progressively, by beginning with bent legs and straighteningout as you get stronger. L-holds are not superior to leg raises, because they don't build funch where the muscles and limbs have to m ove. But they are a great alternag raises, maybe w hen you ca n't hang off something. They're also goodif you have a nagging h ip injury, because you can tra in all the m uscles ofisometrically, without having them rub up and down over theThe bodyweight manual Convict Conditioning 2 contains a full set of-holds, plus lots of extra train ing advice for this great exercise.

It looks simple, but holding your legsoff the floor while they're perfectlystraight takes great hip and abdominalstrength, plus a strong quads and asupple lower back.


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66 CONVICT CONDITIONING V O L . I l l L E G R AIS E S : S IX-P AC E mom HELL

A-

J A C K K N I F ES I T - U P S

oviRvrswWe've just shown you the ten steps of the leg raise series, anyou've read the Convict Conditioning hook, you'll know how toform sit-ups correctly t o o . Jackknife sit-ups are an interesting exebecause they form a missing link between these two exercises; theya combination of a leg raise and a sit-up.


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CONVICT CONDITIONING V O L . I l l LEG R A IS ES : SI Z-P AC K BRQM HELL 67

at the same time, and bring your arms up to touch your toes or instep. Only your butt shouldw reps. Try to keep you r legs fairly straight thr ough ou t the exercise. Bending the knees makes


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68 CONVICT CONDITIONING V O L . I l l LEG R A IS ES : S IX~PA CK FROM HELL

OVERVIEWHanging circles are a very powerful exercise which activates all the muscles of the wabdomen and ribcage. Whereas in hanging leg raises you lift your legs up and down, for hangcircles you swing your legs in as wide a circle as possible, first clockwise, then anti-clockwise, so on. This circle motion does a lot to activate the obliques and flanks of muscle at the side ofwaist, as well as all the little hip and inner and outer thigh muscles which may not get workeddynamically by standard leg raises. Circles are an advanced exercise, and should be practiced wsome body English, to help activate the entire midsection.

DRAINING I D E A SThis is a demanding exercise if you do it as shown. You need to be quite expert at leg ra

already if you want to attempt this variant. Like all bodyweight exercises, you can make thieasier by reducing leverage; you can simply bend the legs. But unless you are at least halfwthrough the ten steps of the leg raise, there's no point adding extra work like this anyway. focus on the basics and get stronger and stronger.


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CONVICT CONDITIONING V O L . I l l L E G R A I S E S : S I X - P A C K FROM KKT.T. 6


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CONVICT CONDITIONING V O L . I l l LEG R AIS ES : S IS-P AC K FROM HELL 7 1

O U T R O

We hope you enjoyed this DVD, but more than that, we hop e you'll put the lessons in here intoNo bod y ever got a six-pack from Hell by just watching a D VD . You need to get startedanymorego back to the DVDstart step one, knee tuck s. Do it tonight. If you have any extra questions, go to the forum ator grab yourself a copy of the Convict Conditioning book.
http://cragondoor.com/http://cragondoor.com/


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D e m o n ic A b s A r e a M a n ' s B e s t F r ie n d D i s c o v e r H o w t o S e i z e a

S i x - P a c k f r o m H e l l a n d O W N t h e W o r l d .P aul W ade's ConvictConditioning systemrepresents the ultimatedistillation of hardcoreprison bodyweight training's mostpowerful methods. What w orks waskept. What didn't, was slashed away.When your life is on the line, you'renot going to mess with less than theabsolute best. Many of these older,very potent solitary training systemshave been on the verge of dying, asconvicts begin to gain access toweights, and m odern "bodybuildingthinking" floods into the prisons.Thanks to Paul Wade, these ultimatestrength survival secrets have beensaved for posterity. And for you...Filmed entirelyand soappropriatelyon "The Rock",Wade's Convict Conditioning Volume3, L e g Raises: Six Pack from Hellexplodes out of the cellblock to teachyou in absolute detail how to progress from the ease of a simple KneeTuckto the magnificent, "1-in-1,000" achievement of the HangingStraight Leg Raise. Ten progressivesteps guide you to inevitable mastery

This home-study course inultimate survival strengthcomes replete with bonusmaterial not available in PaulWade's original ConvictConditioning bookandnumerous key training tipsthat refine and expand on theoriginal program.Prowl through the heavilyand gorgeously-illustrated80-plus-page manual anddevour the entire film scriptat your animal leisure. Digestthe brilliant, precise photographs and reinforce the rawbenefits you absorbed fromthe DVD.Paul Wade adds a bonus TenCommandments for PerfectLeg Raiseswhich is worththe price of admission alone.And there's the additionalbonus of 4 major Variant drills to add explosivity, fun and super-strength to yourcore practice.Whatever you are looking for when murdering your absbe it a fist-breaking,rock-like shield of impenetrable muscle, an uglier-is-more-beautiful set of rippling

leg raises

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