Today’s Throwdown looks like a short and sweet, possibly easy little number.

I’ll be the first person to tell you that is was not easy…

I took straight out of my 21 Hardcore Ab Challenges Manual as I wanted to give you a feel for the different types of Core Challenges it has within it.

I picked one of the worst ones πŸ˜‰

Here goes…

“The Ab Ladder”

For Time Do An Ascending and Descending Ladder of:
1A) Roll Outs – Power Wheel / Barbell / Scooter – Highest Progression Possible
2A) Toes To Bar – Highest Progression Possible

***Perform an ascending and descending ladder of Rollouts and Toes To Bar going by 3 for reps of – 3, 6, 9, 12, 15, 12, 9, 6, and then 3.
***Score = Total time taken to complete the ladder

The way it’s set up is like so…

Just 2 Movements – Wheel Roll Outs and Toes To Bar

You’ll choose to do the HIGHEST progression of each movement that you can do with good form.

Now, you may be thinking, “Just 2 movements?”

YES, but Two KILLER core movements back to back.

To say my abs were a bit fatigued at the end would be an understatement…

Oh, and your shoulders and grip are going to get rocked as well πŸ˜‰

Here’s the video:

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My final time was right around 9 mins w/ a 40 lbs weighted vest on.

Definitely give this a go and see what YOU can do.

Main thing to focus on is solid form and movement.

Work your progressions on these.

In my last blog post, I have both the Roll Out and Toes To Bar progression listed within the Top 10 Core Movements so if you missed that post, make sure to check it out HERE.

Some quick points…

For the roll outs, see if you can’t get to the progression to where you can touch your nose to the floor.Β  Also, try to make sure that you keep tension on your core the whole time.

For the toes to bar, if you can’t get the top progression, go knees to bows.Β  If you can’t get that, work on getting your core stronger first before you try this challenge.

Once you build up enough strength to crank out knees to bows, then you’ll be ready.

I’ve done this ab challenge a few other times and each time I’ve gotten a bit better.

That’s the great thing about these 21 Hardcore Ab Challenges is they’ll put you to the test and give you baseline for where you’re at.

Some will simply downright humble you πŸ˜‰

This is what we need in order to go further.

Constant Challenge.

When you’re training sessions get easy, that’s when you need to start worrying…

It’s a sign telling you it’s time to crank things up!

Always 110% H.A.M.

Live and Train Aggressive!

PS – Right now I’m giving away my new core training manual – 21 Hardcore Abs Challenges when you grab my buddy Tyler Bramlet’s Systme – Get Warrior Abs.

It’s composed of 21 different highly challenging, unique and super effective Core Training Challenges.

The best way to use them is to throw them into the end of your regular strength training session.

Each one is progressive in nature so if you’re core isn’t as strong as you want it (or need it) to be, just follow the progressions as laid out within the program.

In addition, when you combine that with the “Get Warrior Abs” manual, you’ll be building up some serious core strength.

Grab Get Warrior Abs HERE, then forward your Clickbank receipt to theforgedathlete@gmail.com and I’ll hook you up with my 21 Hardcore Ab Challenges for FREE.