Uploaded January 2023 | Updated September 2026, 2 days ago

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@smallarmzdanny x @colesusac bringing you this week's Max Effort Muscle Superset.

We got a two-part Brickz of Steel superset to get your abs strong 'n shredded.

Small Armz bringing you hanging knee, leg, and toes to bar.
Colonel Cole brings you two variations of the standing banded crunch.

Use as a warmup, finisher, or whenever you feel the urge to get SHREDDED AF.

3-5 SET SUPERSET
*Pick 1 of these 3*
Hanging Knee Raises: 20-25 reps OR
Hanging Straight Leg Raises: 15-20 reps OR
Strict Toes to Bar: 8-10 reps

Close-stance Standing Banded Crunches: 20 reps
Wide-stance Standing Banded Crunches: 20 reps

TIPS 4 SWOLENESS
HANGING KNEE RAISES / STRAIGHT LEG RAISES / TOES TO BAR
- Keep as strict as possible (no crazy swinging)
- Pull down on the bar to engage your lats / upper back
- Focus on squeezing you midline
- Leg raise - keep your legs as straight as possible, point your toes, and limit the swing
- Toes to bar - keep your legs as straight as possible, point your toes, and limit the swing

STANDING BANDED CRUNCHES
- Use a thick green band
- Focus on squeezing your upper AND lower abz

#maxeffortmusclesupersets

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