Core - Accessory

Friday, April 3, 2020

Home Gym

1230

Stretching:

1 Minute ½ Kneeling Groin Shifts
1 Minute Bird Dogs
1 Minute Slow Jefferson Curls

Warm up:

30 Seconds Each – 2 Rounds
1. Burpees
2. Dead Bugs
3. Jumping Split Lunges
4. Star Plank Hold – 15 Ea.
5. Good Morning + Back Bends
6. Ankle Circles – 15 Ea.

EMOMS

Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Weighted Lateral Lunges
Minute 2 – Plank Push Ups
Minute 3 – Alternating Dumbbell Snatches
Minute 4 – Bicycle Crunches
*Accumulate as many reps as possible. There is not built in rest so rest as needed between minutes.

I worked for about 30 seconds.  I used a 10# plate, then 15# plate for the lateral lunges.  I used an ~20# dumbbell for the snatches.

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Bent Over Rows x 10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 10 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30 seconds

I worked for about 30 seconds.  I used 75# for the bent over rows.