Im looking for a situp plan?

cheerspal

Sorry if this is not the correct forum.

I am looking for a situp programme similar to this one

http://hundredpushups.com/

Can anyone help please?

Thanks

yomchi

Moved from Self Defence/Martial Arts

dioltas

I don't see why you couldn't just use that, and replace push-ups with sit-ups.

J.S. Pill

dioltas wrote: »

I don't see why you couldn't just use that, and replace push-ups with sit-ups.

If your goal is to be able to say you can do 100 consecutive sit-ups thats fine.

OP, I'm going to be a bit presumptuous here. You wouldn't be trying to loose a bit of fat around the midsection by any chance?? All the sit-ups and all the ab-crunch machines you see advertised on QVC aren't going to do anything for reducing fat around that area. Overall bodyfat levels have to drop which will require a more comprehensive exercise/diet approach.

Have a read of the stickies here first then fire away with any questions you have

amazingemmet

Why do you want to be able to do that many sit ups? Its not going to get you abs or toned and probably give you some form of lower back complaint

dioltas

J.S. Pill wrote: »

If your goal is to be able to say you can do 100 consecutive sit-ups thats fine.

Well he said he wanted a program similar to the one hundred push ups one, so I assumed that he wanted to be able to do a lot of sit ups...

J.S. Pill

dioltas wrote: »

Well he said he wanted a program similar to the one hundred push ups one, so I assumed that he wanted to be able to do a lot of sit ups...

didn't mean for that to sound smart arsed - just emphasising that the end result will be an ability to do lots of sit-ups

rubadub

dioltas wrote: »

I assumed that he wanted to be able to do a lot of sit ups...

Yes, but from reading numerous other threads people who say they want to do situps really want to lose a belly, or get defined abs. They come up with their own solution to their original problem/goal. Then they come on without stating that original problem/goal, and instead look for advice on what they think is the best way to go about it. There are often better ways to tackle problems, in ANY area.

I come up against this continually in my work, drives me mad!

Back & front squats & diet would be the best way to go for fat loss and abs.

dioltas

J.S. Pill wrote: »

didn't mean for that to sound smart arsed - just emphasising that the end result will be an ability to do lots of sit-ups

Fair enough. Agree with your post anyway.

Transform

J Strength Cond Res. 2007 Nov;21(4):1108-12.

Trunk muscle activation during dynamic weight-training exercises and isometric instability activities.

The purpose of this study was to examine the extent of activation in various trunk muscles during dynamic weight-training and isometric instability exercises. Sixteen subjects performed squats and deadlifts with 80% 1 repetition maximum (1RM), as well as with body weight as resistance and 2 unstable calisthenic-type exercises (superman and sidebridge). Electromyographic (EMG) activity was measured from the lower abdominals (LA), external obliques (EO), upper lumbar erector spinae (ULES), and lumbar-sacral erector spinae (LSES) muscle groups. Results indicated that the LSES EMG activity during the 80% 1RM squat significantly exceeded 80% 1RM deadlift LSES EMG activity by 34.5%. The LSES EMG activity of the 80% 1RM squat also exceeded the body weight squat, deadlift, superman, and sidebridge by 56, 56.6, 65.5, and 53.1%, respectively. The 80% 1RM deadlift ULES EMG activity significantly exceeded the 80% 1RM squat exercise by 12.9%. In addition, the 80% 1RM deadlift ULES EMG activity also exceeded the body weight squat, deadlift, superman, and sidebridge exercises by 66.7, 65.5, 69.3, and 68.6%, respectively. There were no significant changes in EO or LA activity. Therefore, the augmented activity of the LSES and ULES during 80% 1RM squat and deadlift resistance exercises exceeded the activation levels achieved with the same exercises performed with body weight and selected instability exercises. Individuals performing upright, resisted, dynamic exercises can achieve high trunk muscle activation and thus may not need to add instability device exercises to augment core stability training.

If you are not arsed to read all the above or find it hard to understand - - - - - - - - - - - -

SQUAT AND DEADLIFT - do them, get better at them and lift heavier progressively and there is no real need for mickey mouse 'sit-up' exercises (the most overrated gym exercise). Yes i know the core exercises they picked are not great but most people fart about doing 'core' exercises rather than getting down and dirty with stuff that WORKS!

Note - i recommend straight leg deadlift or trap bar deadlift and lunges for women over squats and regualar deadlift.

Gyms are full of trainers and members doing all manners of unproductive exercises and trying to reinvent the wheel - basics done well are best.

rubadub

Transform wrote: »

Gyms are full of trainers and members doing all manners of unproductive exercises and trying to reinvent the wheel - basics done well are best.

How do you rate leg raises on a chinup bar? Also ab rollouts and tricep pushups, both on gymnastic rings leave my abs with DOMs, only thing that does really.

Transform

yes they are great exercises but not at the expense of doing the basics.

kevpants

Heavy standing Ab Pulldowns are savage.

If you want abs you have to wash in between individually these are the way to go. Fortunately I don't have this problem thanks to my belly but they're under there somehwere! I'm only doing them to get more stable in the squat but one day I'm gonna strip down to single digit BF and then be all like... PAPOW!

/reaches for cheeseburger

But seriously 100 situps would be completely pointless, I'd recommend just squatting if you're a beginner.

corribdude

Transform wrote: »

SQUAT AND DEADLIFT - do them, get better at them and lift heavier progressively and there is no real need for mickey mouse 'sit-up' exercises (the most overrated gym exercise). Yes i know the core exercises they picked are not great but most people fart about doing 'core' exercises rather than getting down and dirty with stuff that WORKS!

+1

I've cut down big time on ab work, dropped crunches completely and just do leg raises and planks once a week, and my abs are stronger than ever from squatting and deadlifting. I dont give a **** about abs though, bigger problems to worry about such as a piss-poor bench!

Transform

exactly - people that lift properly and progressivly just care about their diet, getting stronger etc

People that are either too SKINNY or too FAT obsess over abdominal/stomach training.

Look around the stretching/stomach area of your local gym - filled with fat fellas and ladies doing 30 of these and 50 of those stomach exercises (not to mention the spanners doing circus acts on the swiss balls).

Yet they look at the people who are in super shape doing deadlifts, chins, wheel rollouts, weighted reverse curls etc and think its either too hard or 'my trainer has not showed that to me yet'.

Get busy on the stuff that counts

amazingemmet

Transform wrote: »

(not to mention the spanners doing circus acts on the swiss balls).

I take offence to that. :pac:

Remmy

amazingemmet wrote: »

I take offence to that. :pac:

oh,your one of 'them':D

Hanley

Transform wrote: »

J Strength Cond Res. 2007 Nov;21(4):1108-12.

Trunk muscle activation during dynamic weight-training exercises and isometric instability activities.

The purpose of this study was to examine the extent of activation in various trunk muscles during dynamic weight-training and isometric instability exercises. Sixteen subjects performed squats and deadlifts with 80% 1 repetition maximum (1RM), as well as with body weight as resistance and 2 unstable calisthenic-type exercises (superman and sidebridge). Electromyographic (EMG) activity was measured from the lower abdominals (LA), external obliques (EO), upper lumbar erector spinae (ULES), and lumbar-sacral erector spinae (LSES) muscle groups. Results indicated that the LSES EMG activity during the 80% 1RM squat significantly exceeded 80% 1RM deadlift LSES EMG activity by 34.5%. The LSES EMG activity of the 80% 1RM squat also exceeded the body weight squat, deadlift, superman, and sidebridge by 56, 56.6, 65.5, and 53.1%, respectively. The 80% 1RM deadlift ULES EMG activity significantly exceeded the 80% 1RM squat exercise by 12.9%. In addition, the 80% 1RM deadlift ULES EMG activity also exceeded the body weight squat, deadlift, superman, and sidebridge exercises by 66.7, 65.5, 69.3, and 68.6%, respectively. There were no significant changes in EO or LA activity. Therefore, the augmented activity of the LSES and ULES during 80% 1RM squat and deadlift resistance exercises exceeded the activation levels achieved with the same exercises performed with body weight and selected instability exercises. Individuals performing upright, resisted, dynamic exercises can achieve high trunk muscle activation and thus may not need to add instability device exercises to augment core stability training.

Interesting read.

I'd like to see a study done with pulldown abs and rollouts in place and see how that skews the result.

cheerspal

Cheers for the feedback. I think i will replace the pushup plan with situps (dont know why I didnt think of that before)

I started running about 7 weeks ago, starting with about 150 yards and then dying a slow death on the path. I stuck with it though and am now up to about 10k in 55 mins. I run about three times a week, 5k on average. I havent lost any weight, but my legs have gotten massive. Started doing the pushups last weeks and want to tone my middle a bit aswell.

Thanks again

FruitLover

Transform wrote: »

not to mention the spanners doing circus acts on the swiss balls

You're just jealous that this guy is getting all the chicks.

Transform

cheerspal wrote: »

Cheers for the feedback. I think i will replace the pushup plan with situps (dont know why I didnt think of that before)

I started running about 7 weeks ago, starting with about 150 yards and then dying a slow death on the path. I stuck with it though and am now up to about 10k in 55 mins. I run about three times a week, 5k on average. I havent lost any weight, but my legs have gotten massive. Started doing the pushups last weeks and want to tone my middle a bit aswell.

Thanks again

Jany mate did you take in any of what was posted???

Sit ups are not the answer and your legs got massive from running? Last time i did a marathon my legs looked about as good as ones you would see hanging out of a birds nest! I very very much doubt your legs got massive.

Hit the weights and clean up your diet if you want to drop a few pounds - running alone is quite a slow way of training to look your best.

Man that swiss ball vid is funny

rubadub

Transform wrote: »

Jany mate did you take in any of what was posted???

LOL, thats what I was thinking!

Transform

I know - its like 'oh right got that' and will continue doing what i know is going to get me to where i want to be at about the same rate as it takes me to change the eating/exercise habits of mary harney!!

Reyman

The lad likes sit-ups. Let him go for it!

Good advice for the rest of us though - thanks!

brianthebard

He's setting himself up for a slipped disc though if he manages to work up to 100 situps on a regular basis, and there's feck all benefit in fairness.

Racing Flat

Transform wrote: »

J Strength Cond Res. 2007 Nov;21(4):1108-12.

Trunk muscle activation during dynamic weight-training exercises and isometric instability activities.

The purpose of this study was to examine the extent of activation in various trunk muscles during dynamic weight-training and isometric instability exercises. Sixteen subjects performed squats and deadlifts with 80% 1 repetition maximum (1RM), as well as with body weight as resistance and 2 unstable calisthenic-type exercises (superman and sidebridge). Electromyographic (EMG) activity was measured from the lower abdominals (LA), external obliques (EO), upper lumbar erector spinae (ULES), and lumbar-sacral erector spinae (LSES) muscle groups. Results indicated that the LSES EMG activity during the 80% 1RM squat significantly exceeded 80% 1RM deadlift LSES EMG activity by 34.5%. The LSES EMG activity of the 80% 1RM squat also exceeded the body weight squat, deadlift, superman, and sidebridge by 56, 56.6, 65.5, and 53.1%, respectively. The 80% 1RM deadlift ULES EMG activity significantly exceeded the 80% 1RM squat exercise by 12.9%. In addition, the 80% 1RM deadlift ULES EMG activity also exceeded the body weight squat, deadlift, superman, and sidebridge exercises by 66.7, 65.5, 69.3, and 68.6%, respectively. There were no significant changes in EO or LA activity. Therefore, the augmented activity of the LSES and ULES during 80% 1RM squat and deadlift resistance exercises exceeded the activation levels achieved with the same exercises performed with body weight and selected instability exercises. Individuals performing upright, resisted, dynamic exercises can achieve high trunk muscle activation and thus may not need to add instability device exercises to augment core stability training.

You can't draw conclusions based on flawed research though. 'Core' exercises are aimed at 'core' muscles, ie transversus abdominus, lower fibres of internal oblique, deep fibres of multifidus and pelvic floor muscles. It doesn't look like they measured EMG of any of these muscles though! Kind of like comparing biceps curls to triceps dips but only testing the biceps EMG afterwards! Which do you expect would be higher?

Also you would do core exercises to improve core muscle function/instability, while you would do squatting exercises to improve squatting/strength and power - so why compare the 2? It's like comparing sprinting to long distance running. And why only measure muscle activity - why not incorportae a measure of instability?

Finally, they didn't compare like with like - add equivalent of 1RM load onto the superman or the other core exercise they used and the results might be different! I can't believe this got published.

While I am not a fan of the overused and abused fad that is 'core' exercises and I believe that the squatiing/deadlift type exercises would be much more worthwhile, the quoted study , because it is flawed, does not back this up.

Racing Flat

brianthebard wrote: »

He's setting himself up for a slipped disc though if he manages to work up to 100 situps on a regular basis, and there's feck all benefit in fairness.

Link to evidence for relationship between sit-ups and slipped disc? Old wives tale!

The benefit would be hypertrophied trunk flexor muscles which might appeal to the exerciser from a cosmetic point of view and an improved ability to do sit-ups, not much different to the benefits of any other exercise!

brianthebard

Racing Flat wrote: »

Link to evidence for relationship between sit-ups and slipped disc? Old wives tale!

Qualified chiropractors tale! (not me, but my chiropractor)

The benefit would be hypertrophied trunk flexor muscles which might appeal to the exerciser from a cosmetic point of view and an improved ability to do sit-ups, not much different to the benefits of any other exercise!

That would require spot reduction of bodyfat in most cases, have you a link to evidence this is possible?

Racing Flat

brianthebard wrote: »

Qualified chiropractors tale! (not me, but my chiropractor)



That would require spot reduction of bodyfat in most cases, have you a link to evidence this is possible?

Qualified chiropractors tale is not evidence. There may be some evidence that repetitive weight-bearing flexion and twisting (bending over and twisting from a standing position) leads to increased risk of disc injury, but nothing for sit-ups that I am aware of.

Evidence for what - hypertrophied muscles in response to resistance exercise? That's a given. I said nothing about the overlying tissue (skin and fat). If he does sit-ups and gets bigger muscles that might be a benefit to him, from a cosmetic point of view if they are 'visible'. If he has too much fat they may not be visible, so I'm not advocating spot reduction, just that exercise leads to muscle hypertrophy, which might be seen as a benefit by someone. You said there was 'feck all' benefit. I disagree!

brianthebard

Racing Flat wrote: »

Qualified chiropractors tale is not evidence. There may be some evidence that repetitive weight-bearing flexion and twisting (bending over and twisting from a standing position) leads to increased risk of disc injury, but nothing for sit-ups that I am aware of.

As far as you are aware? Therefore it couldn't possibly be true? Consider the action involved in a sit up, how much does it really differ from bending over in a standing position? feck all. Chiropractors deal with this "evidence" every day, just cause I wasn't told a specific case study doesn't make it untrue.

Transform

Man your picking holes that are not even there.

1. What are the most often used exercises in the gym - some kind of stomach/back exercise like superman and side bridge. This was the purpose of the study - find a better way to hit muscles most people want to hit. I can list up a few that have been done on instability training also and they will show the same result as the posted study.

2. who the hell uses 80% max load on ANY core exercise. Certainly not 99% of the training population. They do reps and reps of crunches, side cunches etc

3. Finally, the back is most easily damaged in a FLEXED position like in a crunch where as when squats and deadlifts are done properly the back is straight and not flexed so does doing 100 crunches leave you more open to back problems - yes quite possibly.

I think your just looking to be technical on a point that does not need to be made. This study is published in a peer reviewed journal and THE most important strength and conditioning journal in the world.

We are all in agreement that doing ANY exercise for 100 reps frequently is a bit pointless and there are farrrrrrrrr better ways to hit the stomach/back muscles

Hanley

Racing Flat wrote: »

Link to evidence for relationship between sit-ups and slipped disc? Old wives tale!

The benefit would be hypertrophied trunk flexor muscles which might appeal to the exerciser from a cosmetic point of view and an improved ability to do sit-ups, not much different to the benefits of any other exercise!

Come on... seriously??

Too much chest training, not enough back; shoulder problems

Too much quad, not enough hamstring; knee problems

Too much bicep, not enough tricep (or vice versa); elbow problems

Too much abs, not enough lower back; is it REALLY that much of a stretch?

Racing Flat

Transform wrote: »

Man your picking holes that are not even there.

I just don't like research being used to back up an argument when the research is seriously flawed.

Think about it. The Op looked for info on sit-up exercises. You put up an article that showed that doing squats and deadlifts lead to more muscle activity in erector spinae (back) muscles compared to superman or side plank. But there were no differences in the amounts of activity in the stomach muscles between the squats/deadlifts and core exercises!

So the conclusion of this study in relation to the stomach muscles tested is that if you want to work these stomach muscles, it makes no difference whether you do squat or deadlift or superman or side-plank. Fair enough if you want to work superficial back muscles the squat and deadlift will be better. But the OP wants information on sit-ups and therefore most likely stomach muscle exercises...

That's all. Not trying to be 'technical'. Just accurate.

Racing Flat

Hanley wrote: »

Come on... seriously??

Too much chest training, not enough back; shoulder problems

Too much quad, not enough hamstring; knee problems

Too much bicep, not enough tricep (or vice versa); elbow problems

Too much abs, not enough lower back; is it REALLY that much of a stretch?

Fair enough - but you wouldn't state 'biceps curls are bad for your elbow' or 'quad exercises are bad for your knee' would you? So in response to the statement along the lines of 'sit-ups lead to a slipped disc', I disagree.

brianthebard

Racing Flat wrote: »

Fair enough - but you wouldn't state 'biceps curls are bad for your elbow' or 'quad exercises are bad for your knee' would you? So in response to the statement along the lines of 'sit-ups lead to a slipped disc', I disagree.

You acknowledge that repeated bending over movements (that round the lower back) can lead to a slipped disc-why do you think a sit up is different? Is it cause its an exercise, and therefore supposed to make you stronger not weaker? If I stood up and performed a bending motion hundreds of times in a week you'd hardly disagree with me if I said it could very likely cause a slipped disc, but a sit up is different why?

amazingemmet

Racing Flat wrote: »

Qualified chiropractors tale is not evidence. There may be some evidence that repetitive weight-bearing flexion and twisting (bending over and twisting from a standing position) leads to increased risk of disc injury, but nothing for sit-ups that I am aware of.

McGill and Janda are both against sit up type exercises. That's evidence enough for me

Racing Flat

brianthebard wrote: »

You acknowledge that repeated bending over movements (that round the lower back) can lead to a slipped disc-why do you think a sit up is different? Is it cause its an exercise, and therefore supposed to make you stronger not weaker? If I stood up and performed a bending motion hundreds of times in a week you'd hardly disagree with me if I said it could very likely cause a slipped disc, but a sit up is different why?

[URL="javascript:AL_get(this, 'jour', 'Spine.');"]Spine.[/URL] 2000 Dec 1;25(23):3087-92. [URL="javascript:PopUpMenu2_Set(Menu11145822);"]Links[/URL]

Flexion and rotation of the trunk and lifting at work are risk factors for low back pain: results of a prospective cohort study.

Hoogendoorn WE, Bongers PM, de Vet HC, Douwes M, Koes BW, Miedema MC, Ariëns GA, Bouter LM.
TNO Work and Employment, Hoofddorp, The Netherlands. L.Hoogendoorn@arbeid.tno.nl
STUDY DESIGN: A 3-year prospective cohort study among workers of 34 companies in the Netherlands. OBJECTIVES: To investigate the relation between flexion and rotation of the trunk and lifting at work and the occurrence of low back pain. SUMMARY OF BACKGROUND DATA: Previous studies on work-related physical risk factors for low back pain either lacked quantification of the physical load or did not take confounding by individual and psychosocial factors into account. METHODS: The study population consisted of 861 workers with no low back pain at baseline and complete data on the occurrence of low back pain during the 3-year follow-up period. Physical load at work was assessed by means of analyses of video-recordings. Information on other risk factors and the occurrence of low back pain was obtained by means of self-administered questionnaires. RESULTS: An increased risk of low back pain was observed for workers who worked with the trunk in a minimum of 60 degrees of flexion for more than 5% of the working time (RR 1.5, 95% CI 1.0-2.1), for workers who worked with the trunk in a minimum of 30 degrees of rotation for more than 10% of the working time (RR 1.3, 95% CI 0.9-1. 9), and for workers who lifted a load of at least 25 kg more than 15 times per working day (RR 1.6, 95% CI 1.1-2.3). CONCLUSIONS: Flexion and rotation of the trunk and lifting at work are moderate risk factors for low back pain, especially at greater levels of exposure.
PMID: 11145822 [PubMed - indexed for MEDLINE]

You can see here from the last few sentences, that people had to be flexed for 5-10% of the working day to increase risk of low back pain. Is that not signifcantly longer than someone doing a 100 sit ups, when you might be flexed for a few hundred seconds?

But in any case, sit-ups whilst they involve flexion are very different to flexion in standing. With sit-ups you are working abdominal muscles concentrically on the way up and eccentrically on the way down. With flexion in standing you will be using back extensor muscles eccentrically on the way down and concentrically on the way back up again. So the 2 actions differ because you are using different muscles, at least as prime movers. Not to mention the fact that in one instance you are standing up, but for the other you are lying down supported! So I think they are very different. Do you not agree?

Racing Flat

amazingemmet wrote: »

McGill and Janda are both against sit up type exercises. That's evidence enough for me

Beware the guru. Don't believe it just because they say it's so. Why are they against sit-ups?

McGill did a talk here recently, and from what I hear the audience weren't bowled over. Perhaps you were there and might be better informed than me...

Chucky the tree

Maybe people should of asked if he's a member of a gym so he can do deadlifts or squats? And if he isnt then suggest alternatives ab excercises he can do at home.

amazingemmet

Racing Flat wrote: »

Beware the guru. Don't believe it just because they say it's so. Why are they against sit-ups?

McGill did a talk here recently, and from what I hear the audience weren't bowled over. Perhaps you were there and might be better informed than me...

I wasn't at the talk. They're both against standard sit up type movements due to constant flexing and extending the spine, most people only get their movement across three vertebrae so its basically treating that as a hinge point putting them at risks of disk injury at those points.

BossArky

Slightly off topic....

I attribute the best ab DOMS to:

1) Ab pulldowns
2) Weighted Pull Ups

Transform

better exercises for the abs

1. Reverse curls
2. Russian twists
3. Barbell chops/cable chops
4. Rollouts
5. Hanging leg raises

and on and on

All i know is what works best for each individual and client i deal with - total time working core directly in any session i take with a client is about 8mins

amazingemmet

If some one feels like torturing themselves on the old lower abs front try this litte evil concoction.

Lower abs biomechanical dropset

Hanging leg raises, feet to the bar as many as possible
No rest then hanging knee raises as many as possible
no rest then hold half lever for about 30secs
repeat 2-3 times
I can guarantee you abs dom like no other from that

half lever hang

Transform

savage!!!

And for beginners - reverse curls 15-20reps , russian twist (10 oneach side) and plank for 30secs (one leg off the floor if thats easy). all done for 4 sets. Take a 60sec break after each round

Oh and you better have done weights and/or cardio before that

brianthebard

Does anyone remember a post (think it was from t-ha, not sure) that included a test of ab strength to see what level you were at? Involved a lot of planks I think. I fail at searching so I was hoping someone else might know what I'm talking about. Cheers.

gnolan

Transform wrote: »

better exercises for the abs

1. Reverse curls
2. Russian twists
3. Barbell chops/cable chops
4. Rollouts
5. Hanging leg raises

You mean reverse crunches? Thought the curls were with a barbell but maybe i'm wrong.

Would that list be ordered in terms of effectiveness in your opinion?

Transform

The post was in realtion to core stability now ab strength.

If you can do ab wheel rollouts and perfectly straight hanging leg raises to the bar for rep then your abs are fairly solid. That and double body weight deadlifts.

The list i posted (yes reverse crunches) is not in any order just ones that work well. However, most beginners need to start with easier moves to begin with e.g. light reverse crunches, plank, side plank. The problem is most people continue to do the same moves for just more reps as they get used to them which is a mistake. You need more challenging moves (as posted) when and if you can move on to them.

d-gal

Interesting thread.

Again I would agree with the more well informed people that sit-ups are a waste and just put pressure on the lumbar spine. And i can safely say that a lot of people are even thought these exercises completely wrong which puts again more pressure on the back and neck.
Stick with your basics for achieving a solid core, deadlifts, squats etc. Remember your core isn't just your abs, your lower back is a large section of it.
Personal favourite routine:
Plank (1 minute)
Side plank (30seconds each side)
Side roll dips - Plank 30 seconds, turn onto your side for 15 dips, turn back and hold plank with one leg raised, 30 seconds (the leg that will affect the side you just did). Rest 20 seconds, do other side.
Med ball twist throws - Sit on a bench, like you are going to do med ball twists (knees bent, feet raised). Get your partner to throw the ball to you, do 2 twists, throw back, then 4 etc. until you reach ten and then work back down to 2.
Leg throws - Lie on the floor, like you are about to do leg raises but instead reach back and hold partners ankles (he/she standing). Lift legs straight up and partner pushes/throws them back down, do not let them hit the floor. Failure reps with good form
Leg throws variation - Same as above except partner can throw legs to side

Do this routine til u puke :pac: