Abs

Nine weeks to build the entire core: the rectus abdominis that flexes the trunk, the obliques that rotate and brace it, the deep transverse that flattens the waist. Three short sessions a week, at home with no equipment, alongside your main sport or on their own. Difficulty grows through levers and tempos, not endless reps.

What the program includes

• 9 weeks · 3 x 20-25 min / week · Beginner to intermediate
• Equipment : none · optional weight and band
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Control and breathing (weeks 1 to 3) : Set the pelvic tilt, the breathing and the contact with each layer: rectus, obliques, transverse. Simple variants, strict tempos: what you learn here carries the next six weeks.
• Phase 2 · Lever and range (weeks 4 to 6) : Same families, longer levers: hands at the temples, straight legs, longer holds, bicycle and shoulder taps. Difficulty comes from the position, not from the rep count.
• Phase 3 · Load and density (weeks 7 to 9) : Maximal levers, marked pauses, single-side work, and an optional weight or band on four exercises. The last three weeks are the hardest of the block: technique is not negotiable.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.