Holy Crap, I'm a really fit guy and pride myself on doing any moves, but I tried this at the gym and couldn't do it. It was so unorthodox, and required a ridiculous amount of strenght and confidence, cause if you go to low you might not be able to bring it back up and could potentially look like a jackass slamming on the bench!
Great work out, and I'll update you as to when I can actually do it!
the first exercise you mentioned will that give you much strength.?? only reason i ask is i can tell the other two do require more strength and i will need that when i get to BUD/S. either way awesome exercises thanks john
Awesome! Like most professional strength coaches you made that exercise look really easy. I think I've heard that last one also referred to as the dragon fly or something like that. I've seen Steve Maxwell do them and that old bastard makes it look easy too. BTW: I like the new blog.
Ok, before you start the "second exercise", you have to eat a lot of beans, and when you'll pull up your knees to the chest you will produce so natural fart, yes so much air in the ass orifice that you can take off!
I've spent plenty of time with #1 & #2 they definitely deliver the goods! I rarely if ever observe anyone do #2 Right, including me, until I've purchased your program! Another excellent video, Thanks John!
You can jack up one end of a bench on a box and perform an incline reverse crunch. This is not as effective as the hanging knee raise but it is a legit movement-good luck!
the first exercise is called a jackknife, not a low ball pull...
aftahalabab 2 days ago
Man that's not how you do a dragon flag, you keep your body straight throughout the movement.
zandaZONE1 3 months ago
@zandaZONE1 You're right. That is not a dragon flag. It's a modified version that I call Rocky Abs
JohnAlvino1 3 weeks ago
Last one looked extremely hard!
mynameisnate320 6 months ago
the last one looked very difficult but usefull :P you know what i mean
KyleGaming 8 months ago
2:58 reminds me of zak bagans XD
kiannaxlove64 1 year ago 3
@kiannaxlove64 exactly what i was thinking!
Shootdonttalk45 10 months ago
@Shootdonttalk45 haha, i feel like he's doing "aarons vlogs" right there :)
kiannaxlove64 10 months ago
@MrPAUL323 I can only do 4 REPS of 5 each before I do any other ad exercise.
explosive7902 1 year ago
yew rocky abs! lol one of my workout goals is to be able to do the dragon flags/Rocky abs
maadd100 1 year ago
These are like advance ab lower workouts screw this.
Leny1777 1 year ago
Holy Crap, I'm a really fit guy and pride myself on doing any moves, but I tried this at the gym and couldn't do it. It was so unorthodox, and required a ridiculous amount of strenght and confidence, cause if you go to low you might not be able to bring it back up and could potentially look like a jackass slamming on the bench!
Great work out, and I'll update you as to when I can actually do it!
normic63 1 year ago
the first exercise you mentioned will that give you much strength.?? only reason i ask is i can tell the other two do require more strength and i will need that when i get to BUD/S. either way awesome exercises thanks john
sekytwo 1 year ago
Comment removed
bohemianlobster 1 year ago
Awesome! Like most professional strength coaches you made that exercise look really easy. I think I've heard that last one also referred to as the dragon fly or something like that. I've seen Steve Maxwell do them and that old bastard makes it look easy too. BTW: I like the new blog.
ffitnessbc 1 year ago
These are great lower ab exercises. I'm sure John will agree that you must combine these with a healthy diet in order to achieve the best results.
kliofax 1 year ago
the dragon flags are hard!! (rocky abs) lol i gotta get workin XD
ScottandGuitar5150 1 year ago
wow man, where have u been all these years? these ones i've tried down @ my local gym REALLY rocks! great vids and thanks for sharing!
JaysMeFoo 1 year ago
Ok, before you start the "second exercise", you have to eat a lot of beans, and when you'll pull up your knees to the chest you will produce so natural fart, yes so much air in the ass orifice that you can take off!
Believe me!
Be careful!!
Do not use any flame during this exercise!!!
iammabbella 1 year ago
Great Information ! note: before Rocky showed "Rocky Abs"
it was a Favorite Bruce Lee Ab exercise as far back as 1970
it was called Bruce Lee Sit ups
John Alvino is truly inspirational!
schenectadyvideos2 1 year ago
I just watched this vid and went straight out to my gym after to try that rocky one! Very motivating stuff man great job!
SimpleSixPackSecrets 2 years ago
I've spent plenty of time with #1 & #2 they definitely deliver the goods! I rarely if ever observe anyone do #2 Right, including me, until I've purchased your program! Another excellent video, Thanks John!
Pedroinorlando 2 years ago
Is it okay to use the Ab Sleeves when doing exercises 2?
jaymepit 2 years ago
You can jack up one end of a bench on a box and perform an incline reverse crunch. This is not as effective as the hanging knee raise but it is a legit movement-good luck!
JohnAlvino1 2 years ago