| Exercise | Reps | Rest | |----------|------|------| | Hardstyle Plank | 3 x 10–15 sec | 20 sec | | Janda Sit-up | 3 x 5 | 30 sec | | Dead Bug (slow, braced) | 3 x 4/side | 20 sec | | RKC Plank (elbows at 45°, squeeze glutes) | 2 x max hold | — |
The program was originally released as a DVD/downloadable video series via Dragon Door Publications. Any “PDF” floating around is likely a pirated summary or an unauthorized notes document — often incomplete or incorrect. hardstyle abs pavel pdf
The goal: (except under tension).
And like many, you might be hunting for a to download. | Exercise | Reps | Rest | |----------|------|------|