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8/18/2019 Ashy Bines Ab Challenge Introduction
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INTRODUCTION
You r fir st step is here !Get ready for a total body solution that will help you
create the toned, sexy, feminine tummy you’ve
always wanted. It’s time to re-invent your
health, re-discover the real you and
reveal that bikini ready tummythat will knock the socks
off your friends
and family.
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8HOW IT WORKS
Learn how the Ashy Bines
Ab Challenge is completely
customised to your needs!
Not only your nutrition plan
but your training too. This
program is like nothing else
out there.AB CHALLENGE // 28 DAYS
Contents . . .
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DISCLAIMER
3
You should consult your doctor or other health care professional before starting this or any other tness program as well
as making any nutritional changes in order to determine if it is right for your needs.
Clean Eating Diet Plan Pty Ltd and www.ashybinesabchallenge.com oers health, tness and nutritional information
and is designed for educational purposes only. Clean Eating Diet Plan Pty Ltd and www.ashybinesabchallenge.com has
designed its website and training programs for healthy individuals, 18 years and older.
You should not rely on Clean Eating Diet Plan Pty Ltd or www.ashybinesabchallenge.com for information as a substitute
or replacement for professional medical advice, diagnosis, treatment, or rehabilitation. The information distributed and
promoted by Clean Eating Diet Plan Pty Ltd and www.ashybinesabchallenge.com is meant to supplement, not replace,
proper exercise training. By enrolling in this program, you acknowledge that it is your sole responsibility to consult
with your doctor regarding both your medical tness to engage in this exercise program and any medical or physical
conditions which might arise during the course of your exercise program.
If you have any concerns or questions about your health, you agree to consult with a doctor or other health-care professional. You further agree to not disregard, avoid or delay obtaining medical or health related advice from your
health-care professional in connection with information or suggestions made by Clean Eating Diet Plan Pty Ltd and www.
ashybinesabchallenge.com. The use of any information provided, distributed, and promoted by Clean Eating Diet Plan
Pty Ltd and www.ashybinesabchallenge.com is to be used solely at your own risk. Please discuss all nutritional changes
with your doctor or a registered dietician.
Don’t perform any exercise without proper instruction. Always perform a warm-up prior to performing any type of
physical activity. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you
should stop immediately and arrange to be seen and evaluate by a doctor.
All exercise poses possible risk of injury or death, depending upon your underlying medical condition. Clean Eating Diet
Plan Pty Ltd and www.ashybinesabchallenge.com advises everyone to take full responsibility for their safety and know
their limits. Do not take risks beyond your level of experience, expertise, training and tness level. By enrolling in the
Ashy Bines Abs Challenge, you agree to this disclaimer and the terms and conditions outlined.
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ENDORSEMENT
LEVI WALZ
Nutritionist, Naturopath
Personal Trainer
The Ashy Bines Ab Challenge has been endorsed by Levi
Walz, Nutritionist, Naturopath and Personal Trainer.
Levi Walz BHSc, ND, is one of Australia’s most versatile
and well respected health professionals.
A nutritionist, naturopath, personal trainer and NLP
master practitioner by trade, Levi is also the current CEO
of the Obesity Prevention Australia.
Levi’s passion lies in not only nding and treating the
true cause of DIS-ease within an individual, but just
as importantly empowering people with the tools
required to take control of their health and make informed
decisions on their future.
He truly believes in the phrase “let food be thy medicine
and medicine be thy food” and lives accordingly.
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“We have completely
revolutionised theway people will look at
slimming their stomachs.”
WELCOME TO THE ASHY BINES AB CHALLENGE
A total body solution that wi ll help you create the toned, sexy,
feminine tummy you’ve always wanted. it’s time to re-invent your health,
re-discover the real you and reveal that bikini ready tummy that will knock
the socks off your friends and family.
In my revolutionary Booty Challenge program, we
started to educate you on the very dierent needs of
our three main body types.
We have seen and heard from thousands of girls how
tailoring their training has nally allowed them to
create the booty of their dreams, with less eort and
fast tracked longer lasting results.
Girls that have been training wrong for years, and who
were so frustrated nally learned that it wasn’t them. It
was the inadequate, one size ts all programs they were
following that had made it almost impossible to reach
their goals, no matter how hard they trained or how
much they restricted their diets.
And now, With the help of my Ashy Bines A-team
of medical and tness professionals we have taken
tummy transformations to the next level..
By using the latest scientic research and combining
it with natural medical protocols used for centuries
throughout chinese and aurevedic medicine, we have
completely revolutionised how people will look at
slimming their stomachs.
No fads, no spending hours doing crunches and sit
ups, no restrictive, bland or 1 size ts all diets. Nogimmicky shakes or supplement fads.
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“Your energy will
skyrocket and your mind
will nally become clear
and focused!”
You see, transforming your booty or legs is actually
quite dierent to guaranteeing a at, toned midsection.
There are a few key dierences that will seem totally
obvious once you nish your rst 28 days.
You will nd that once you are living optimally for your needs, not only will your body start
revealing a toned, slim stomach, but your
energy will skyrocket and your mind will become clear
and focused!
You see, not only does our Ab Challenge take our three
Booty Body Types into consideration but it also unlocks
the code to identify your personal belly blueprint!
You might have multiple areas that need work or you
may have just one, but like we always say this isn’t
magic...as long as you are willing to commit to
yourself for just 28 days, we know we can help nd the
perfect protocol for you!
You see for most women who struggle to drop fat from
their belly, they normally fall into 5 set Belly Blueprints:
5 AB CHALLENGE BELLY BLUEPRINTS
BALLOON BUTTERFLY BUNNY
ROLLERCOASTER BALANCER
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Bluep r ints explained . . .
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Here’s the thing girls, I know a lot of your are
probably expecting a heap of core training and crunch
variations in this program... don’t worry there will be
HEAPS of them! However unlike the Booty Challenge
where we target the biggest muscles in our body (also
targeting the area that burns the most energy and
creates the most hormonal and metabolic dierences),
the Ab Challenge is totally dierent.
If you believe late night TV or many of the thousands
of fad programs on the internet you might think that
100 or more crunches a day or using a roller or ab
machine wil give you a toned stomach - but it’s simply
not true!
The exercise program in our Ashy Bines Ab challenge
has been created by maximising your training (and
diet) to your body type! It will also involve training
your legs and upper body JUST as much as you will be
isolating your core. We aren’t about gimmics... if we
just let you u around on the oor for the next 28
days we won’t maximise your results.
Now we agree there are a million ways to train. BodyBuilders and Fitness Models may believe it’s all about
the weights, Pilates followers and many dancers and
models use lighter weights and more dietary control
to give a slimmer less muscular physique, others add
more cardio while others utilise yoga.
All of these methods can get dierent people amazing
results. We believe there isn’t just ONE way And
let’s be honest, one of the absolute keys to results is
enjoyment! So it really doesn’t matter if XYZ is the
best thing for your body... If you refuse to do it, or
cannot stand it, then we need to work together to
STILL get you the result you desire, but through a
dierent path.
So the rst time you complete the challenge,
It’s all about, nding your Belly BluePrint and
getting results! If you decide to repeat the challenge,
we suggest you tailor it to meet your lifestyle and
your loves...making it as fun and exible to follow as
possible!!
By following optimal protocol for you, you will see just
how exible we can become and still maintain yoursexy stomach and killer energy levels!
“We will maximise
your training and
nutrition to yourbody type!”
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LET’S GET STARTED...
The Ab Challenge is comprised of a group of strong, empowered women who
are confident about their bodies, confident about who they are, clear on what
they want and also just happen to have an amazing midsection they have
earned and are proud of! SO LET’S GET SCULPTING!
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1FIND YOUR SEXY!
Get Clear on what a sexy stomach
means to you and what you want
to aim for.
Find pictures of women with similar body shapes to you.
This will help you to start visualising the midsection you would like to achieve. Each of us have some
amazing and dierent genetics! The goal of the Ab Challenge is to maximise your genetic potential! A fun
way to do this is nd out which body type you are. Read the descriptions below and choose the body type
that describes you best.
INVERTED TRIANGLE
Celeb examples: Angelina
Jolie, Libby Tricket
Shape: Bigger up top with
broad shoulders and/or
buxom bust and a
comparavely smaller waist
and hips. Athlec Build.
STRAIGHT
Celeb examples: Jennifer
Aniston, Julia Roberts,
Keira Knightly
Shape: Features classic lines,
prey much straight up and
down, giving an elegant
form.
HOURGLASS
Celeb examples: Scarle
Johansson, Marilyn Munroe
Shape: A smaller waist with
a fuller bust and boom.
Described as well
proporoned and curvy.
APPLE
Celeb examples: Drew
Barrymore, Catherine Zeta
Jones, Susannah
Constanne
Shape: Well-proporoned
and carries weight around
the midsecon.
PEAR
Celeb examples: Beyonce,
Kelly Clarkson
Shape: Boom heavy,
bigger around the hips
and boom than the bust
region.
DIAMOND
Celeb example: Kate
Winslet
Shape: Narrow shoulders
and hips, you may have a
wider midri and carry
some weight in your
upper legs.
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2BODY PROFILE
This will help to tailor your
nutrition, exercise plan and will
also shape your belly blueprint.
If unsure or you feel you are a combination, then choose BODY PROFILE C.
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3BELLY BLUEPRINT
You will fnd out your specifc
focus for this program.
Answer the Below Statements (over the following 2 pages)
For Each One Answer:
2 Points if you STRONGLY AGREE
1 Point if you AGREE
0 Points if you have NO OPINION OR DISAGREE
At the end you will add up your totals for A,B,C,D & E
NUMBER QUESTION POINTS (0,1,2) BLUEPRINT
1 I am always hungry E
2 I hardly eat but can’t lose weight E
3 I gain weight more easily than most people, and lose it more slowly E
4 Small meals annoy me E
5 I crave sweets aer my meal E
6I know I am sensitive or allergic to foods, I just don’t exactly which onesor why
A
7 I develop gas and bloating easily A
8 I suer from allergies A
9 I cannot tolerate spicy food A
10 I wake frequently throughout the night A
11 I feel like I hold uid more than other girls and regularly feel puy A
12 I don’t do well on wheat or gluten A
13 I can’t do yoga or meditation it irritates me C
14 My muscles are tight and oen cramp C
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NUMBER QUESTION POINTS (0,1,2) BLUEPRINT
15 I twitch and dget a lot C
16 I am under a high level of stress in my job and/or life C
17 At night I am tired my brain takes quite a while to wind down C
18 Failing is not an option for me A,C
19 I have frequent loose stools A,C
20 I have frequent heart burn A,C
21 I consider myself a perfectionist A,C
22 I need to be on time and organised A,C
23 My stools are regularly dierent A,C
24 I crave sugary, sweet foods or fruit A,C
25 I have irregular periods B,C
26 I wake up with little hunger and low energy B,C
27 I nd it dicult to socialise without drinking B
28 I can’t operate without my morning coee B
29 If I skip a meal or snack I become irritable B
30 I am sluggish, tired and irritable lately B
31 I crave salty, fatty food B
32 I have a strong aversion to certain foods. They make me gag. B
33Social Occasions and Events are oen the reason I struggle to stayconsistent with my goals
B
34 I nd it hard to be alone B
35 My social life revolves around alcohol B
36 I currently take some form of prescription medication daily B,D
37 I take drugs socially B,D
38 My moods can change easily D
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NUMBER QUESTION POINTS (0,1,2) BLUEPRINT
39 I feel down oen D
40 I am an emotional eater D
41 I suer from mood swings because of my cycle D
42 I love my life and everything in it D
43 I am highly critical of myself and others D
44 When I’m good, I,m really good. When I’m bad I’m really bad D
45 I feel ashamed when I binge on food D
46 I rarely eat breakfast D
47 I have less than 1 bowel movement per day D
48 I struggle to stay consistent in my eating. Im up and down like a yo yo D
49 I can break into tears easily, sometimes for no reason D
50 I can become anxious or worried easily A,C,D
51I have skin issues (this may include acne, rashes, circles under my eyes,
itchy skin excessive sweating) If 2 or more choose strongly agreeB
52I get pain in the upper right abdominal area and/or have had gall stonesor had my gall bladder removed
B
ADD UP THE TOTAL POINTS FOR EACH LETTER
STEPS TO WORK OUT YOUR BELLY BLUEPRINT:
Take note of which letter has the highest total. You will see on the next page what your blueprint is.
If the top 3 or more letters are within 5 points of each other then you are an E.
If you really do not like or associate with the plan you are given, then don’t worry it isn’t forever.
We recommend you stick LIKE GLUE to this plan for the next 14 days and at the half way mark if you aren’t
enjoying it, then REDO your questionnaire, or simply swap to the plan you would prefer.Please start your rst 14 days on the plan you were given rst.
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YOUR AB CHALLENGE BELLY BLUEPRINT
BALLOON BUTTERFLY BUNNY
ROLLER
COASTER BALANCER
A B C
D E
Within your specic nutrition plan, there is a detailed run down explaining
your blue print type, however here is a quick reminder for now...
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4SET YOUR GOALS
Create your vision board!
#ashyvisionboard
“We need to feel
inspired and motivatedon a daily basis!”
WHAT IS A VISION BOARD?
In short, a collage of your goals represented as pictures
and words. But it is so much more than that. Most of us
may write goals and then forget about them, or neglect
to read them, meaning they don’t excite and motivate.
Although that is EXACTLY what needs to happen forgoals to do their job. They need to inspire and motivate
us on a daily basis!
VISUALISE FIRST
You may like to ask a friend to read this out loud to you.
I want you to close your eyes and visualise yourself, one
year from today in a place you love and that makes you
smile.
Imagine that you have been super committed and
achieved every goal you have put your mind to in the
last year. I want you to focus on exactly how you look
and feel.
What does your body look like? How is your self esteem,
energy, and condence? How comfortable do you feel
in this outt? Connect with exactly who you are in this
moment and everything you have, everything you are
and everything you can do.
Stay in this visualisation for a few minutes and when you
open your eyes, write down the key points. Use these
key points to nd words and pictures in magazines that
align with your vision and stick them on a big board
that you can look at every day. Re-connect with your visualisation every night before you go to sleep, making
the vision clearer, brighter and more real every time.
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5TAKE BEFORE PICS
And Take Action!!
That’s right, this is happening!!
Take your before photos directly before
starting the 28 Day Ab Challenge
Take 3 photos - Front, Side and Back
Ensure both your before and aer photos
are in natural sunlight against a white wall
Do not delete your photos
Wear the same underwear / shorts in all
photographs
Stand with your feet together, natural
posture, hands slightly away from yourbody - do not arch your back or push your
stomach out
Take your aer photos at the same time of
day as your before photos (eg. 6am)
Submit your before and aer photos via
your member log-in on our website at the
end of the challenge.
Please be aware that by submitting your images, you are agreeing to the use of them for marketing.
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6READ YOUR PLANS
Read your personalised nutrition
plan and exercise plan. Discover
how the have been customised!
YOUR PLANS ARE
LOCATED IN YOUR
ONLINE MEMBER AREATHERE ARE ALSO A FEW TIPS ON THE FOLLOWING
PAGES OF THIS BOOKLET
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TRAINING PHASES ADAPTATION
Rep Range: 12- 15
Every time you learn a new exercise, this should be the
focus for your rst couple of sets until you feel
comfortable.The goal is to learn the movement and feel
stable and strong with the movement.
Never reach maximum. You need to be able to nish
and know you could have done way more. Learn the movement. Get your form correct [ posture, control, feel,
ROM, intensity ]. Finish each set knowing you can do
more. No set or rep limits IE do 5 sets with no weight if
need be.
ENDURANCE
Rep Range: 12- 15
To give us the best platform to get strong, while
reducing our chance of injury. Ensure that whichever
number you pick - you can only just complete your set.
Building endurance of our stabilizers and having our
prime movers and synergist muscles working together
for extended periods.
STRENGTH
Rep Range: 8-10
To build as much lean muscle as possible. To li as heavy
as possible. Push each set to the absolute max (while
sticking to your form rules)
POWER
Rep Range: 2 to 6
To push a heavier weight than normal to boost
performance the next week in your following strength
phase.
“Use the Adaption
Phase the rst time you
try an exercise”
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The Builder
This is the Resistance and heavy weights phase of your
program. Our goal is to build strong and sexy lean muscle
to help you have your ultimate shape and tone!
Builder focus: To li as heavy as you can while maintain-
ing perfect form. Remember if you hit you rep goal on all
your sets (and you held form doing it), you must increase
your weights next session.
The Basher
This is the HIIT (High intensity Interval Training) side of
the program. Here we are maximising hormonal changes
(growth hormone), stripping fat and ensuring your en-
durance and intermediate muscle bres are dominating.
This helps to keep you strong and toned but maximise
your long and lean look.
Basher Focus: Once again, everything in training is aboutholding form (posture, control, feel, ROM, and then nally
intensity). So aer form, our 100% goal in our basher ses-
sions is to leave nothing on the table. This should be your
hardest session to complete, we are working on strength,
endurance, lactic thresholds, cardio and speed all at once.
Because of the intensity in these sessions, be extra care-
ful of your form as once you fatigue you may need to
drop the weight, or remove the jump from an exercise so
you can still perform it correctly.
The Burner
This program works out stabilisers, core, endurance and
pushes our inner strength to the next level. While the
burner will challenge you, it will be more benecial for
your specic transformation to work on building as much
muscle size instead of just shape for the 28 days.
Burner Focus: Body awareness and pushing through
the burn while striving to maintain your perfect form
and control even though you don’t think you can
hold any longer!. If form was our focus in our build-
er and basher sessions, then don’t be shocked that
once again it is still our number one focus here.
Except, not only are we focusing on performing
the exercise correctly, but we want you to pay special
attention to the feeling and activation of each muscle
you are working.
The Bender
Improving and maintaining our Range Of Movement
(ROM) while keeping our muscles loose, healthy and pre-
venting injury is an essential part of the Ab Challenge
Philosophy.
Preventing injury and staying as fresh as possible is the
key to not only transforming your body, but keepingit looking its best long term!! If you are tight and sore
you cannot put your maximum eort into your Basher,
Builder or Burner components. This is again why the
Booty Bender is so essential.
Bender Focus: Your rst focus is to breathe deeply and
spend time in each position stretching/re-lengthening
your muscles to their full length (never rush a position
and try to feel a release before moving on). Your second
focus is to connect with your breath and practice mind-
fulness during each session. Once in each position, focus
on slowing your breath and quieting your mind. Be 100%
present in the moment and when your mind wanders to
thoughts of ‘what you have to do at work etc’, just bring
it back to focusing on your breath and connecting with
the present moment.
glossary of terms
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Resistance
How much force is working against your movement. This
is usually linked to how much weight you are liing in
each exercise.
Reps
A repetition is one performance of a single exercise. IE
one squat. We use reps and sets to gauge how much
work we have done. IE if i had done 3 sets of 10 squat
reps. It means i would have done 30 Squats in total.
Set
Is basically a number of exercises performed without
stopping. IE a common Rep goal for a ‘set’ is 10. So you
would aim to do 10 reps before stopping. Sometimes we
specify the amount of rest between sets too. IE 3 ‘sets’
with 30 seconds rest in between them.
Rep GoalDepending on our goal and the result we want from our
training, instead of just randomly choosing a number of
‘reps’ to aim for. We set specic ‘Rep Goals’ in each set to
achieve dierent performance benets. Many times this
is in conjunction with dierent training phases we are go-
ing through.
A person who has a Rep Goal of 15 reps is aiming to build
endurance. A person who has a rep goal of 10 reps is aim-
ing to build strength. A person with a Rep Goal of 2-6
may be aiming to build power (beginners and interme-
diates should not set these rep goals. Please stick to the
rep goals in your program.)
Range of Movement (ROM)
This has to do with how far you move the joints you are
working from full exion to full extension. IE If I did a
hamstring curl and my leg straightens all the way straight
and then exes so my heel touched my butt, then i would
have a full or large range of motion and be using more
of my muscles. This means i will get a better result than
someone who does not straighten their leg or touch their
bum with their heel.
ROM Goal
Before each exercise you want to have a ROM Goal. Once
you start the exercise, your goal is to keep the same
Range of Motion that you started with until you cannotdo any more. As most people fatigue they slowly reduce
their range of motion. If they continue to do this (cheat),
they will compromise their ability to get results.
Neutral Spine
We won’t get too technical here. Basically this means
where your spine is in its normal position. Not too much
arch or not rounded.
Work Period (WP)
How long your are working for in a set.
Rest Period (RP)
How long you are resting between a set or between ex-
ercises.
Super Set
Is where we perform one exercise right aer another
with no rest in between them. It is really common in HIIT
training and you will be doing this a lot in your basher
sessions. There are three ways we normally set this up.
1) Where we use the same muscle groups IE Butt raises
going straight into donkey kicks. IE we are using glutes
and hammys on both exercises.
2) Where we use opposing muscles IE Adductors and
abductors
glossary of terms
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3) Where we use totally dierent muscles IE Sit ups and
lunges.
Drop Set
Is where we purposely drop the weight we are liing in
each set to keep our reps high. This is regularly performed
with a very small rest period (RP) in between sets to help
build endurance or maximise your lactate threshold.
IntensityThis denes the amount of eort being given during
an exercise or training session. IE your bender ses-
sions are a low intensity with the goal of re-length-
ening your muscles, while your basher and builder
sessions will eventually be done at a high intensity
(once you build your strength and tness). The higher
the intensity, the harder it will be and the higher the risk
of injury.
Form
This explains how someone performs an exercise. It is
common to hear people say ‘he has bad form’ (he did
that exercise poorly), or “she has great form” (meaning
she did that exercise really well). We break form down
into 5 components.
1) Posture - Can you keep your body balanced,
even throughout the movement
2) Control - Can you do the movement with control
so your muscles are doing the work. Poor
control puts excess pressure on our tendons and
leads to irritation and injuries
3) Feel - In every exercise you should be aiming to
be aware of where you feel the exercise. If the
feeling moveto your joints or becomes painful
this is an indication that you may have fatigued
or be risking injury if you continue.
4) Range of Motion - Are you able to stick to your
ROM Goal, or are you cheating
5) Intensity - here is the deal with FORM… If you
are holding the rst 4 components (posture,
control, feel, rom) then you can keep adding
intensity and you will not risk injury, in fact you
will just keep improving your results…
But… if any one of the 4 components breaks IE you lose
form, or you stop controlling the movement, then you
need to reduce your intensity if you want to ensure you
are maximising your performance and safety.
Isometric
Where tension is applied to our muscles without actually
moving them back and forward IE a squat hold or a plank.
Concentric
This is where a muscle is shortening (exing) to overcome
resistance. IE As we push the leg press away from us.
Eccentric
This is where tension is increased on a muscle as it is
lengthened, eg. when the leg press comes toward us.
Externally Rotated
In the Booty Program we use this to explain how to posi-
tion your legs in certain exercises. If I want to stand with
externally rotated legs, my knees would not be facing
straight ahead of me like normal, they would be facing
outward. Sometimes we use this technique to allow us to
reduce the activation of our hip exors and help people
activate and focus on their hammys and glutes during
dierent activities.
glossary of terms
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Plyometric
Are normally activities that enable a muscle to reach
maximum force in a minimal time. They are explosive and
rely on using the stretch reexes in our muscles to make
our muscles act a little like a rubber band. Think of when
you do a Squat Jump... you land from being in the air and
then jump again. That is plyometrics.
Ballistics
Very similar to plyometrics, but we don’t use the stretchreex. IE we make the muscle reach maximal force in a
very small time but from a stationary position. IE the rst
jump in a squat jump series, or by making your stop and
hold between squat jumps.
Clear your hips
This just means when you stand up aer a squat or lunge
or deadli or burpee that you stand up straight and
ensure you aren’t still bending in your hips. This hap-pens all the time when people do multiple reps IE their
ROM becomes smaller and they do not nish each rep
correctly. To use some terminology we have just learnt,
they have ‘bad form’ :)
Fat Burning Walk
Fasted walk - walk for approximately 40 minutes on an
empty stomach. I nd it is best to do as soon as you wake
up in the morning. You should just be breaking a sweat
- do not jog or run. Do these regularly and you will really
notice the results!
glossary of terms
8/18/2019 Ashy Bines Ab Challenge Introduction
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