goals included=increase level of activity, bring out weakness and become stronger/more endurance overall.
warm ups included=run around track a few times, freeze contraction w/ holding weight: abs, squats, lunges L/R 60 secs. a few times a week. flexability and mat exercises, bridge for torso stability (side, front, or reverse triceps dip).
needs help with=having someone to time me, and push my ankles away when my legs come up. I'd liek to be more organized about taking note of how many reps I could do within the designated time.

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baseline = ab incline bench leg extensions w/ tail curl, ball contractions are whack -- mat/floor work , and bench or bosu ball as isolated contraction surface.

*floor exercises; 3 sets of 12-15 reps. w/ added weight, 1 set of 8-10 reps w/ a 20 sec. contraction.
*crunches...OBLIQUES (9 sets, foreward, an to the left and right side). I alternate between keeping legs square up and above hips vs. extending the legs out. Alternating the left shoulder to the right knee or vice versa will target obliques. (in june=about 25 per minute, and by aug, about 40).
*legs up... UPPER/LOWER rectus abdominis. In addition to upper/lower regions. Tried to "scissor" the legs up and down, which made me feel like I was able to target the obliques as they lie beside the rectus abdominis.(9 sets)

*There were also a few sets where, I would bring my legs up, and raise my hips off of the floor, or bench, toward rib cage for an added hold to the contraction.

*with added weight; muscles are engaged w/ mat work, and using a ball or a pole or a dumbell, or etc. THIS IS TEH PART I AM HAVING TROBLE WITH. I work on the mat allw ekk, but never find time to just give myself an hour or so to space out and push my muscles to grow stronger with adding weight in an organzied manner. I usually make excuses or am alreday doign a session with osmeone.
* parts I'm good at..LOWER BACK
used back incline, leaned foreward as well as side to side. (1 minute=25 reps). I added a 5lb weight, once my body adapts to that weight, I switch to an 8 lb medicine ball.

Upper/Lower, Obliques, Rectus Abdominis=repeated all moves on the incline bench with 8lb medicine ball.

how can I work SPINAL ERECTORS? I've tried dead lifts/squats with 8 lb med ball overhead, side by side, or arms extended outward. but I feel silly. and then I just forget to try again. and again.

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