Big Core

[SmashiusClay]

the glossary. Look up the following: windmills, full contact twists, saxon side bends, bent press, side press, ab wheel rollouts, and dragon flags.

Ab wheel rollouts are the way forward, I love these things. Did'nt even have to bother buying a wheel, just slipped a couple of small weight plates over some 1 inch tube and was set to go.

 

[Urban]

The super studly variation of ab wheel rollouts: 1 handed standing ab wheel rollouts.

 

[SmashiusClay]

The super studly variation of ab wheel rollouts: 1 handed standing ab wheel rollouts.

Will you pay for my hernia operation if I give them a go?

 

[Ted-P]

Cable woodchops.

 

[Urban]

the problem with all that is its not weighted, ive gotten to the level where situps and what not wont help me anymore. If u like the ab rollout idea screw that little wheel and get a medicine ball bounce it a few times till ur extended outwards and comeback... way harder

ALL of what I listed can be made weighted... many of it demands weight. if you have to do an unweighted bent press, you got more problems than I am capable of helping with.