Reverse crunch:
The reverse crunch is an awesome exercise for your obliques and lower abs. Looks easy on the surface, but do this with good form and you’ll get a big bang for your buck. This will also help you get a lot better at your hanging leg raises, which I see a lot of people doing poorly. The most common mistake is a big arch in the lower back during the movement. Also, if you naturally have a very noticeable arch in your lower back or belly protruding when you stand, get working on owning this exercise.
1. Place an anchor behind your head and grab it with both hands. (Kettlebell or medicine ball works well). 2.Bend your knees with your feet close to your butt. 3. Brace your abs as if you're about to get punched or tickled, and push your lower back into the ground. 4. Pull your knees up towards your elbows. 5. Return to starting position but making sure to push your lower back into the ground.
Start out with 2 sets with a few quality reps. 5-10 reps should be more than enough. You can make this harder by making your anchor lighter.
RKC Plank
Ok so you can hold a plank for 5 minutes? Now we challenge you to try the RKC plank and see how you do. The RKC plank if done properly, you may not be able to hold this much longer than 10- 20 seconds for the first few times. You need to give this an all out effort rather than just hanging out as usually done in a traditional plank. From there you can work your way up to a minute.
You’re going to feel this throughout your entire midsection. More importantly you're working the deep muscles of the core that most of us neglect. These are super important muscles for maintaining a healthy spine and lower back.
Want to make it harder? Move your elbows further forward or keep adding a few seconds every week.
Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 1-2 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.
BodyRock Equipment
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
Digital Products
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
Clothing
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.