Leg press on a vertical leg press machine. If you don't have one do single leg presses on a standard leg press machine. I do 6x10 add weight each set the last set should be a ball buster.
Side Step Ups- Use a box or bench that when you step up your thigh is parallel with the floor. I did 3x10 with 40 lbs db's. Step up on the box side ways and then step over and then back up. That is one rep.
Conventional Rack Pulls- (the bar is 2-3 inches below your knees) 6-7x3 the last set should be all you can do.
Done. No Abs!
Coach
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