Sean Lerwill
Sean is a Royal Marines Commando Physical Training Instructor (PTI) with numerous sports, exercise and fitness qualifications under his belt including; REPs (Register of Exercise Professionals) Advanced Instructor Level 3 (Fitness Manager and Personal Trainer), British Weight Lifting Association (BWLA) Coach, Kettle Bell Instructor, and SAQ (Speed Agility Quickness) diploma. He also has a BSc honours degree in Molecular Genetics from King's College London. His personal sporting background includes athletics (running), cross country, triathlons, football, rugby and martial arts.

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Knee Raises: Lower Abs

• Hang from beam or use dip structure as pictued.
• Legs dangle down.
• Raise knees up to chest, hold and lower.
• Allow lower back to come away slightly from back plate to raise hips.
   

Knee Raise (Start)	Knee Raise (Finish)

Knee Raises With Twist: Lower Abs And Obliques

• Hang from beam or use dip structure as pictured.
• Legs dangle down.
• Raise knees up to chest but to one side, hold and lower.
• Allow lower back to come away slightly from back plate to raise hips.
• Ensure to exercise both sides equally.
   

Knee Raise Side Twist (Start)	Knee Raise Side Twist (Finish)

Leg Raises: Obliques

• Hang from beam or use dip structure as pictured.
• Legs dangle down.
• Raise legs as close to parallel with the ground as possible.
• Allow lower back to come away slightly from back plate to raise hips.
   

Leg Raise (Start)	Leg Raise (Finish)

Leg Raises On Bench: Lower abs

• Lay on bench, holding onto back of bench, lower back just off end.
• Raise legs up and above head.
• Lower slowly until parallel with ground.
• Repeat.

NB. Slow and controlled so as to not strain back.

Bench Raise (Start)	Bench Raise (Finish)

Dragons: All abs

• Same position as bench leg raises.
• Bring knees to chest then push feet straight up in the air, aiming feet at ceiling until body is straight with only head and shoulders touching bench.
• Whole body to return to start position VERY slowly keeping knees, hips, shoulders all in one straight line…do not break body tension.
• Repeat

NB. Execute slowly to protect lower back

Dragons (Start)	Dragons (Finish)

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