The video discusses the "perfect" oblique workout, focusing on exercises that target the obliques from different angles and functions. The workout consists of 10 exercises, each done for 45 seconds with a 15-second rest in between. The exercises include:
1. Archer Tuck (bottom-up rotation)
2. Russian Twist (top-down rotation)
3. Side Plank Bridge Twist (lateral flexion)
4. Side Cycle Crunch (lateral flexion from the top down)
5. Side Plank Walkthrough (anti-lateral flexion)
6. Wall Lock (anti-rotational control)
7. Optional: Banded Oak Tree Step Out (anti-rotational control) and Banded Elbow Thrust (lateral flexion from the top down)
The workout aims to target the obliques' various functions, including rotation, lateral flexion, and anti-movements. The video also emphasizes the importance of nutrition and provides a link to a free nutritional guide. The workout is designed to be completed in 10 minutes, with options to increase difficulty using resistance bands.
1. The obliques can control rotation, flex to one side or the other, prevent lateral flexion, and prevent rotation.
2. The external obliques have fibers that run diagonally, allowing them to function in a downward and across motion.
3. The internal obliques have fibers that run perpendicular to the external obliques, allowing them to work in concert with the external obliques.
4. The workout consists of 10 exercises, each done for 45 seconds with a 15-second rest in between.
5. The exercises include the archer tuck, Russian twist, side plank bridge twist, side cycle crunch, side plank walkthrough, and wall lock.
6. The workout also includes two exercises that can be modified with a band: the banded step out and the banded elbow thrust.
7. The workout is designed to target all functions of the obliques, including rotation, flexion, and anti-rotation.
8. The workout is 10 minutes long.
9. A free nutritional guide is available at athletics.com/carbs.
10. The full step-by-step plan is available on the website.