Perform before or after any training day. Burka recommends pairing with leg days or as a standalone session.
Hanging Leg Raise
3 sets
·
10-15 reps
·
2-1-1-1
No swinging. Curl your pelvis UP toward your ribcage. Control the negative. If you can't do 10 reps strict, use the captain's chair or bent knees.
Cable Crunch / Ab Crunch Machine
3 sets
·
12-20 reps
·
2-1-1-2
Think ribs to pelvis. Exhale HARD at peak contraction — squeeze for 2 seconds. Don't just bend at the hips, actually crunch your abs.
Pallof Press (Anti-Rotation)
2 sets each side
·
10-12 reps
·
2-2-2-0
Press cable out from chest, hold. Resist rotation. Keep hips square. Brace your core — this is anti-rotation training, not a chest press.
Complete all (0/3)
Calf Protocol
2-3x per week
From the Bro Split 2.0 PDF. Calves respond to DEEP stretches and controlled reps. No bouncing half-reps. Leave your ego at the door.
Straight Leg Calf Raise (Gastrocnemius)
3 sets
·
10-15 reps
·
1-3-1-2
FULL ROM. 3-second hold at the BOTTOM stretch — this is where the magic happens. Controlled concentric, 2-second squeeze at the top. Heel elevation mandatory.
Seated Calf Raise (Soleus)
3 sets
·
15-20 reps
·
1-3-1-1
Seated targets the soleus (deeper calf muscle). Same rules: 3-second stretch hold at the bottom. Full ROM, no bouncing. The soleus responds to higher reps.
Complete all (0/2)
BURKA'S ADVICE
Abs and calves aren't "optional." They separate the pros from the amateurs. Posing practice should be treated like a workout — hold each mandatory for 10 seconds. Squeeze until you cramp.