Darragh Hayes Personal Training Dublin – Seratus Crunches suppersetted with Jacknives
Seratus crunches can be performed on any flat surface whether it be on a flat benchpress as I am in this video, decline bench or on the ground. If you’re to do it as I am here you need a flat benchpress using an olympic bar with or without weight depending on your capabilities 
don’t try more weight than you’re capable of, if you do your technique will suffer and you won’t get the full benefit of the exercise Lie down flat on the bench with feet elevated (on the bench if you don’t have the foot rest. Lift the bar off of the rack keeping the back of your shoulders tucked in, push the bar directly towards the ceiling only lifting the shoulders towards the ceiling, don’t lift the entire back off of the bench while doing the crunch Sets – 4 Reps – 10 To perform the jacknives you need the workout ball or a slippery surface with towels or pillows. Elevate yourself up onto the ball. Make sure your feet are near the back of the ball and roll your body to a fully extended position. Pull yourself back in usin your abs and bring your feet back up onto te rear of the ball crunching the abs it’s a killer! 
Sets – 4 Reps – 10 For more tips on training and nutrition go to www.darraghhayes.com
