16 movements
Abs exercises
Every abs movement in Creed, compounds first. Each one has its setup, the cue that actually matters, and what to do instead when the equipment is taken. 11 of them need nothing at all.
Compound movements
More than one joint, more than one muscle. These go first in a session, while you are fresh.
Isolation movements
One joint, one job. These go last, when the heavy work is done.
Cable Crunch
Cable Crossover and Rope Attachment
Crunch
Bodyweight
Lying Leg Raise
Bodyweight
Machine Crunch
Ab Crunch Machine
Plank
Bodyweight
Reverse Crunch
Bodyweight
Sit-Up
Bodyweight
Stability Ball Crunch
Bodyweight
Captain's Chair Knee Raise
Bodyweight
Hanging Knee Raise
Bodyweight
Shoulder-Tap Plank
Bodyweight
Weighted Decline Crunch
Decline Bench and Iron Plates
Weighted Plank
Iron Plates
Hanging Leg Raise
Bodyweight
No equipment needed
Nothing but you and the floor — the ones that still work when the gym is full or shut.
Creed picks these for you.
Tell it which gym you are in and it builds the session from what is actually on the floor — and swaps down the list the moment something is taken. With a friend on the other end of the streak.