Ab Rehab Modified Schedule

Because I am finding the Tupler 6 week program completely unrealistic for myself, I am experimenting with some modifications that may make the program more manageable for myself and my clients. I feel the Tupler progression is too fast to maintain and progress effectively. It would be great if we could all "check-out" of our lives for 6 weeks of dedicated ab rehab, but since that isn't feasible I have to restructure the exercise progression in a way that can be worked into a regular life routine. Based on my own experiences this is the program revision: (the set #'s correspond to AM, early PM and evening PM sessions)

Week 1: 10 Elevators 3/4/3 Contractions 3rd-5th 5 sets of 100 2/1/2
Week 2: 10 Elevators 3/4/3 Contractions 4th-5th 5 sets of 100 2/1/2
Week 3: 10 Elevators 3/4/3 Contractions 5th-6th 5 sets of 100 2/1/2
Week 4: Contractions 5th-6th 10 sets of 100 3/4/3 double splinted
Week 5: Contractions 5th-6th 10 sets of 100 3/4/3 double splinted, Headlifts 1 set of 10 3x/day double splinted
Week 6: Contractions 5th-6th 10 sets of 100 3/4/3 double splinted, Headlifts 1 sets of 20 3x/day double splinted
Week 7: Contractions 5th-6th 10 sets of 100 3/4/3 double splinted, Headlifts 1 sets of 30 3x/day double splinted
Week 8: Contractions 5th-6th 10 sets of 100 3/4/3 double splinted, Headlifts 2 sets of 30 3x/day double splinted
Week 9: Contractions 5th-6th 10 sets of 100 3/4/3 double splinted, Headlifts 3 sets of 30 3x/day double splinted

With 100% diligence and discipline this can be completed in 9 weeks. The program then continues repeating week 9 until the diastasis is closed. Realistically I would allow for an extra 3 weeks of random "repeats" for weeks that are executed less than 85%. This is what I consider to be the minimum performance to warrant progression.

I optimistically see the ab rehab program as an achievable 12 week plan.

Comments

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