Great timing... Need to hit my core and glutes hard Had a slightly different plan before seeing this......but will fuse the challenge and progress as described with this varriation:
20 Cross toe-touch crunch 6 (3/3) Spiderman Push Up 20sec (10/10) Side plank on elbow (with foot raise if feeling strong) 6 Spiderman Push up 20sec side plank (10/10) 20 X-knee Mountain Climbers 90sec (45sec/45sec) One leg Bridges (floor or on Ball) 20 In-n-Outs
Goal is RPT X3 Have additional Upper body set (sholder/pullup)and glute/lat (speed skaters, etc) leg strength sets as well to round things out
The way I understand it you do the same workout 2x each week, in the out season plan that could be Mondays and Friday's. There are two columns for each week, next week do the progressively harder exercise, etc.
Thanx for the photo post. I picked these as I get a strong core activation and the hip abductor work I need....besides making the pushup more challenging
FYI. I've created this as an exercise routine in trainingpeaks. I can "share" my library that has it with anyone who would like to get it. You can then just drop it into the calendar on the days you want to do this one. For the # of reps/secs I put the range for the 4 weeks as the target/plan. You would have to PM me your email address as that looks to be the only way to make it viewable by others.
Comments
Had a slightly different plan before seeing this......but will fuse the challenge and progress as described with this varriation:
20 Cross toe-touch crunch
6 (3/3) Spiderman Push Up
20sec (10/10) Side plank on elbow (with foot raise if feeling strong)
6 Spiderman Push up
20sec side plank (10/10)
20 X-knee Mountain Climbers
90sec (45sec/45sec) One leg Bridges (floor or on Ball)
20 In-n-Outs
Goal is RPT X3 Have additional Upper body set (sholder/pullup)and glute/lat (speed skaters, etc) leg strength sets as well to round things out
I'm in. Just did my first core workout in I don't know how long! What is workout #2 supposed to be on the sheet?
Jodi
The way I understand it you do the same workout 2x each week, in the out season plan that could be Mondays and Friday's. There are two columns for each week, next week do the progressively harder exercise, etc.
I just love planks!
First core challenge....DONE! Keep it up everyone!!
Round one done. There are patterns on my ceiling that I never knew existed.
Just what my soft mid section needs!
No problem, but what will you use, last or first name?
You would have to PM me your email address as that looks to be the only way to make it viewable by others.
Dave