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Index
Title Page
Dedication
PART 1: - OVERVIEW
Introduction
About the Book
What Is a Sit-Up?
Proper Sit-Up Form
Crunches
The Muscles behind the Movements
Why Sit-Ups?
Sit-Ups in the Military
Frequently Asked Questions
Before You Begin
Preparation: What You’ll Need
Setting Your Goals
Warming Up & Stretching
Avoiding Injuries
Initial Test
Taking the Test
Plank
Leg Lifts
2:00 Max Sit-Ups
PART II: - THE PROGRAM
7 Weeks to 300 Sit-Ups Program
Reading the Workout Charts
Level I
Level I Test
Level II
Level II Test
Exercises
Negative Sit-Up
Assisted Sit-Up
Stability Ball Extension
Stability Ball Crunch
Plank
Hip Raise
Stability Ball Hip Raise
Bird Dog
Reverse Crunch
Leg Lift
Side Plank
Rolling Plank
Stability Ball Reverse Roller
Marching Twist
Windshield Wiper
Band Twist
Superman
Mountain Climbers
V-Sit
Mason Twist
Hanging Leg Raise
Leg Climber
Inchworm
Bicycle Crunch
In & Out
Stability Ball Plank
Stability Ball Circles
Medicine Ball Plank
Overhead Weighted Walk
PART III: - BEYOND 300 SIT-UPS
Maintaining Your Physique
Bonus Extreme Core Exercises
Suspended Crunch
Suspended Hip Bridge
Obsta-Core Course
Hanging Windshield Wiper
APPENDIX
Index
Acknowledgments
About the Author
Copyright Page
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