Training schedule

Recommended training schedule:
2-4 reps each side per exercise, 2-3 times a week

Loading of Abs and Obliques

Bi-lateral EMG measurements show the effect of each exercise on Obliques and Abs. 100% is the maximum voluntary contraction of the muscles. Left column is the side with the large wheel, right column is the side with the small wheel.

1. Warm up

To warm up abdominal muscles

2 times 80% of range
2 times full range 

2. Unilateral external oblique

To target external oblique unilateral

3. Unilateral internal oblique & abs

To target internal oblique and abs unilateral

4. Boost all & stabilizer

For maximum load and stabilizer muscles

IO

Internal Obliques

EO

External obliques

URA

Upper Rectus Abdominus

LRA

Lower Rectus Abdominus