Sunday Aug. 4/11

So you want a core workout do ya?

Warm-Up:

• Hit the bike/treadmill/rower for 3-5 mins- get the HR up a bit and a bit of a sweat on. Row/treadmill would be best as it will involve more arm movement and end up warming up the arms too.
• Do some arm circles, leg swings, upper body twists.... dynamic stretches to get you limbered up.
• 3 rounds of:

- 5 Pullups

- 10 Pushups

- 15 KB Swings

- 20 Walking Lunges (10 per leg)

Workout:

A. Side Planks; Test how long you can hold each side for 3 sets; 30s rest b/t sides.

Goal is 90s on first set. Keep body perfectly straight, up on one elbow.... no leaning

forward! Shoulders should be stacked right on top of each other, if your top arm is

touching anything other than you hip- you're cheating.

Should look like this...your attire is up to you...

B1. Hanging Leg Raise (as high as you can go hanging from PU bar) ; 5-10 x 4 sets; 10s rest

B2. KB Swing- to eye level; 60s straight x 4 sets; 60s rest.

This is a super-set so be sure to do these in B1, B2, B1, B2..... order for all 4 sets. Get your

knees as high as you can hanging from PU Bar and switch right over to the KBS- choose a

wt. that you can maintain the full minute... add wt. if you are able to.

C. 100' Sled Drags- There and back: Drag sled forward 50' then pull sled backward 50'; 45s rest or as partner does his/her set.

Start with 45# on the sled and add 25-45# FOR EACH SET. Keep adding wt. until you feel

your body telling you to stop- this will be somewhere in the 5-10 rounds.

D. Got some juice left? Pick up a heavy DB and go for a walk.... just one heavy DB though.

When you feel the need to drop the wt. switch hands and turn around & go back to the

start. Repeat w/o rest for as many rounds as you can muster.

Good video on the KBS to recognize some good/bad movements. The only thing I would say to disregard for today is the ht. the KB goes to. CF likes to go overhead and that is fine, but for most everyone else the "Russian Swing" is quite acceptable and what I am looking for- just get it up high enough to see under it.... so when it says it's bad to only go that high, don't worry about it. The hip drive/tight back and heels planted are the main focus here.