GET PUMPED for Fall #7: Compound Core Focus
Added 2017-09-24 23:22:09 +0000 UTCGET PUMPED for Fall #7: compound core focus
Weights
ball
16” plyo box
Warm UP:
1. Jumping jacks
2. Cat cow bird dog
3. pike to plank/lower to up dog
4. runners lunge stretch
5. switch foot mtn climber
6. frog pumps
SET 1: HIIT 30:10 2x 8 mins
1. Roll back box jump
2. Commando t-stands
3. 4 incline plyo push-ups 4 bench hops
4. RL Step up rev Lunge 3 pulses
5. LL step up rev Lunge 3 pulses
6. Glute raise oblique knee tuck kickthrough and dip (3)
**10 reps oh fwd Lunge and chop/leg
SET 2: No rest Tabata pair 4 mins
1. Knees in weight press up//plank hold in rest
2. Incline wide mtn climbers//plank hold in rest
SET 3: HIIT 30:10 2x 8 mins
1. Roll back box jump
2. Commando t-stands
3. 4 incline plyo push-ups 4 bench hops
4. RL Step up rev Lunge 3 pulses
5. LL step up rev Lunge 3 pulses
6. Glute raise oblique knee tuck kickthrough and dip (3)
**10 reps handstand tuck & plank hop
SET 4: Mini combo Evens Pyramid 10-2 reps
1. Ball pike & knees in pushups
2. Plank tuck jumps to split Lunge snatch
SET 5: Ab circuit 30:10 2x 4 mins
1. Shoulder stand leg drops
2. Camel reaches
3. Wheel pose hold
4. Star abs
