Understanding badass workout week helps you train with clearer structure and stronger consistency. Specifically, this guide breaks down the essential principles, practical steps, and key takeaways you can apply right away.
In this 7th installment of our Badass Workout of the Week, PJ Braun, president of Blackstone Labs and Prime Nutrition focuses on the all-important abs with a combination of moves and techniques that will help strengthen and chisel your midsection.
This badass workout is the only ab routine you will ever need to do. Many people get overly caught up in training abs, but when doing heavy compound moves or functional work, the core gets stimulated like crazy (when your form is correct), so the most important thing is to think about designing your outline around things you can’t normally do. The main thing being reverse curvature of the spine. In life we bend forward all day but we never move from the floor up with our core, and we seldom move our spines backwards lengthening our core.
THE WORKOUT
(see the moves in the video above).
GIANT SET
Perform all 3 exercises in a row failing at 15 reps. Take 45 seconds rest for 4 rotations.
- Vertical Leg Lifts
- Kneeling Rope Crunches
- Swiss Ball Stretch Crunches with Hold
Finish with 5 sets of transverse abdominal breathing exercises also known as vacuums.
Explore more structured training advice in our guides on Understanding Foam Rolling Benefits for Your Workout and Workout Split for 4 Days: What Beginners Need to Know.
General strength and conditioning standards are also outlined by the American Council on Exercise.
Practical Takeaways for {}
First, focus on consistent execution when applying badass workout week to your weekly routine. For example, tracking your sets, repetitions, and recovery makes progress measurable over time. In addition, pairing steady training habits with adequate protein and sleep supports long-term muscle development.
However, avoid rushing progression at the expense of clean technique. Instead, increase intensity gradually once your form feels solid across every working set. Therefore, a patient and structured approach to badass workout week delivers the most reliable results.
