MMA Fight Prep 3
The reverse crunch is an incredible anterior core strengthening exercise. It’s the precursor to the dragon flag, and it is devastatingly effective.
Here are some basic cues for the reverse crunch:
Start in the supine position, grab the corner of a rack or something very sturdy with your arms overhead.
Tuck your knees up like a cannonball and shorten the distance from your pelvis to your ribcage. Mostly, it’s a crunch-like position.
Slowly extend your hips away from your body, but keep the ribcage short.
Once your knee and hips are at roughly 90 degrees, lock your body into that position.
Slowly lower your body towards the ground (still keeping the ribs short) with the goal of tapping your sacrum to the floor.
Perform 3-4 sets of 5 reps to start and gradually increase sets.
As mentioned, a progression of the reverse crunch is to perform the dragon flag variation. This is when the hips, knees, and ankle are in a straight line throughout the exercise, but the ribcage position is never compromised.
MMA KÄMPFER series
DESCRIPTION
This T-shirt take inspiration from MS-18E KÄMPFER in Mobile Suit Gundam 0080: War in the Pocket. KÄMPFER is Tateki's favorite Mobile Suit and means "fighter" in German. It may look like any regular tee, but it's actually made from organic cotton and recycled poly rPET blend that makes the fabric more durable and heavyweight. Each shirt saves at least 4 plastic bottles from ending up in a landfill, or worse. It’s the perfect choice for someone looking for casual, yet sustainable apparel. This Tshirt will get you ready for fight day.
DETAILS
60% organic cotton, 40% recycled poly rPET
5.6 oz/yd² (132 g/m²)
Unisex fit
Sustainable apparel
Sustainable apparel
Certificate of compliance with Organic Cotton Standard
