The 2023 bodybuilding season will likely see, at some point, Men’s Physique bodybuilder Ryan Terry take to a competitive stage in an attempt to land a pro show victory and, with it, a 2023 Olympia qualification. Terry finished in seventh place at the 2022 Olympia, not because he failed to bring a package that could have podiumed — or even won — but because of a poor posing decision to overly twist his torso, which the judges punished.
On March 19, 2023, Terry revealed on his YouTube channel the abdominal programming that he believes will garner him that 2023 Olympia qualification and a chance to dethrone reigning Olympia champion Erin Banks. The new training includes high-intensity intervals (HIIT). Check it out below:
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Ryan Terry’s 2023 Ab Training
Terry performs the following six exercises in a giant circuit with no rest in between each. After completing all six exercises for their designated reps, he rests for 90 seconds before repeating. He recommends performing the complete set three to four times, depending on the level of fatigue:
- Hanging Leg Raises — 15 -20 reps
- Weighted Cable Crunches — 15 reps
- Reverse Crunches (on a rowing machine) — 15 reps
- Bicycle Sit-Ups — 15 reps on each side
- Lying Oblique Crunches (aka Toe Touches) — 15 reps on each side
- Ab Rollouts — 10-15 reps
In the video, Terry appeared to warm up with weighted prowler pushes, box jumps, and time on the ski erg.
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Hanging Leg Raises
Hanging leg raises are Terry’s fundamental movement that he never foregoes in his programming, though he admittedly doesn’t enjoy them because of how difficult they are. While hanging from a pull-up bar, Terry keeps his legs straight — a potential challenge for anyone with tight hamstrings — and pulls his toes to the pull-up bar by contacting his abs via spinal flexion.
It’s essential not to allow the abs to disengage during the movement. Otherwise, it will bias the hip flexors rather than the abs. To train the abs, one must shorten the muscle. Therefore, a cue like trying to curl the pelvis to the collarbone could be helpful for mind-muscle connection.
Weighted Cable Crushes & Reverse Crunches
Terry performs weight cable crunches with a rope attachment and braces himself against the cable machine. He is again mindful of contracting his abs and flexing his spine — he is not performing a hip hinge.
The reverse crunches train shoulder stability in addition to the lower abdominals. While in a push-up position, Terry places his feet on the rowing machine’s seat so that the front of the rowing machine and his head are at opposite ends.
Once there, Terry contracts his abs to bring his feet toward his elbows. The movement pattern is similar to hanging leg raises, except this biases the lower abdominals and requires strong bracing.
Obliques, Bicycles, and Ab Rollouts
The final three movements are typical bodyweight exercises that Terry pushes to the limits with high volume and little rest time. The first involves laying in a semi-supine position, engaging the core, and without disengaging, attempting to contract each oblique while reaching for an ankle — the left hand reaching for the left ankle and then crunching to the other side for the right hand to reach for the right ankle.
After sufficiently reaching failure with his obliques, Terry pushes right into bicycles, which involves a rotational crunch to touch an elbow to the opposite knee while extending the other leg. As he crunches and rotates to the right, his left elbow crosses to connect his right knee as his left leg extends. He then reverses with the opposite elbow and knee.
Ab rollouts involve an ab roller to guide the abs through extension and flexion. When extending the abs via rolling out, the abs should remain engaged to prevent the spine from moving into extension. When contracting the abs, the roller wheels towards the knees as the spine flexes.
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Featured image: @ryanjterry on Instagram
