The top-down ab pattern (upper-ab emphasis). The book insists abs be weighted and progressively overloaded like any muscle — not endless burn circuits.
Cues
On an ab bench or decline, hold a plate/DB on the chest, flex the spine (crunch the ribs toward the pelvis) — don't just hip-hinge. A rounded bench/pad gives a fuller ab stretch.
Programming
3 × 10–15. Add load when you can do 20 clean reps.
How to progress
Double progression with a heavier plate. → Progression