Delavier Core Architecture

Abdominal Definition Routine

High-Density Striations • Intercostal & Oblique Sculpting

0 / 16 Sets Completed
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1. Cable Woodchopper
2. Reverse Crunch
3. Bicycle Crunch
4. Vacuum Core Hold
Cable Woodchopper External & Internal Oblique Definition
Est. 1 Rep Max-
Total Volume-
Tempo (3-0-1-1): 3s rotational eccentric stretch, explosive diagonal sweep, 1s sharp contraction at terminal rotation.
Rest: 45 seconds.
"Delavier Note: Rotate exclusively through the thoracic spine and waist to etch the oblique V-lines, preventing hip momentum from stealing tension."
Set 1Goal: 15 Reps
Set 2Goal: 12 Reps
Set 3Goal: 12 Reps
Set 4Goal: 10 Reps
Reverse Crunch Lower Rectus Abdominis Striations
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-1): 3s slow leg extension without touching floor, curl pelvis straight up toward ribs, 1s squeeze.
Rest: 45 seconds.
"Delavier Note: By lifting the hips off the mat via lower abdominal contraction rather than swinging the legs, you isolate the lower tendinous intersections."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps
Set 3Goal: 12 Reps
Set 4Goal: 12 Reps
Bicycle Crunch Multi-Angle Oblique & Rectus Integration
Est. 1 Rep Max-
Total Volume-
Tempo (2-0-1-1): Controlled alternating twists, bringing opposite armpit toward knee with a 1s peak flex.
Rest: 45 seconds.
"Delavier Note: Avoid rushing. Slow, deliberate rotation forces maximum recruitment across both internal and external obliques for deep muscular definition."
Set 1Goal: 20 Reps
Set 2Goal: 20 Reps
Set 3Goal: 20 Reps
Set 4Goal: 20 Reps
Vacuum Core Hold Transverse Abdominis & Waist Tapering
Est. 1 Rep Max-
Total Volume-
Tempo (Isometric): Complete exhalation, draw stomach inward underneath the ribcage, hold tight for 45s.
Rest: 45 seconds.
"Delavier Note: Training the transverse abdominis acts as an internal corset, pulling the waistline inward to create sharp definition and a dramatic aesthetic taper."
Set 1Goal: 45 Sec
Set 2Goal: 45 Sec
Set 3Goal: 45 Sec
Set 4Goal: 45 Sec