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2016-2017 NOV OS Core Week 4

Stephanie WeldonStephanie Weldon
in General Training Discussions

 

Hey everyone! Week 4 cranking up and everyone is feeling GREAT, right!!!??  OK, week 4 of core and the final week of our build phase.  This is the basic routine in #s and sets that we've been working towards.  In the next phase we'll substitute different movements for these exercises, but keep the total # of sets the same. 

 

When executing these exercises use your per exercise repetitions from last week to provide you with goals this week.  You are NOT to go to failure but rather a tick above last week's #s.  Remember, you can choose the order you do the exercises.  Do what works for you to finish the entire series.  Take breaks but not long ones. 

 

Week 4 Core:  

 

4 Rounds of Planks:   Front Plank, Side Plank, Front Plank, Side Plank

 

4 Rounds of Cordz:  Catch w/Finish, Straight Arm, Catch w/Finish, Straight Arm

 

4 Rounds of Pushups:   Standard, Military, Standard, Military

 

 

PLEASE POST YOUR #s in the NOV OS CORE TRACKER!! The Coaches are checking those #s and keeping up with you.  Big holiday week of Thanksgiving for many so I know travel, family obligations, change in work schedules, etc.  may effect your workout time/routines but do try to get your two core sessions in!!!

 

 

Have a great week and HAPPY THANKSGIVING!!! 

 

"There are no secrets to success.  It is the result of preparation, hard work, and learning from failure."  -- Colin Powell

Comments

  • Ashton MossyAshton Mossy
    Will be feeling those side planks tomorrow! Assuming one side plank = both sides. 1:30 x 2:00 x 1:30 x 2:00.

    Cords = I tried a thicker cord and it was brutal. 20 x 20 x 12 x 12

    Pushups = Improving. 20 x 20 x 14 x 14. I've been using those "perfect pushup" handle things.

    Also, in between pushup sets, I've been standing on a stability disc (3 sets x 30sec) - heard that it can improve ankle and knee strength, maybe?
  • David HolmesDavid Holmes
    Reading the example I got the impression one plank was a set. So I did 2 fronts a left and a right. Maybe clarification could be had on this in light of @Ashton's take being different from mine.
    So I did 2:10 front plank :45 left; :30 right (some shoulder pain here).
    Cordz 147
    Push-ups 44
  • Stephanie WeldonStephanie Weldon
    Hey guys! Sorry for the confusion. One round of side planks is BOTH sides. image I find these side planks to be a HUGE nemesis for me!

    @Ashton Ill check out those stability discs! Great job on reps & upping the resistence. That's what I love about logging and tracking our progress....you can SEE the improvement over time!! Awesome

    @David...hate it that you are experiencing shoulder pain. My first response is check your form. Some people naturally fatigue in their shoulders way before they fatigue in their core. Proper alignment is KEY!! The next time you do side planks use a mirror if possible to check your body alignment. Some people experience pain in their shoulder if the elbow that's on the floor isn't DIRECTLY under the shoulder. As the shoulder fatigues push your forearm into the floor. Focus on pushing up through the lower hip/oblique. It also may just be a function of time & strength. Keep us posted!

    Hope this clarifies!

    image

    "Plan your work for today and every day, then work your plan!" -- Margaret Thatcher
  • Brian HaganBrian Hagan

    I skipped the core workout on Monday, but I was able to get it in yesterday.  I am getting a little more time on the front planks and a few more push ups each set.  I believe it was 2:00 on the front planks and 1:30 on the side planks.  4 X 30 on cords.  the push ups were 20 (standard) 10 (military) X 2.

    @Stephanie - Music helps!  Much better than the news!

  • David HolmesDavid Holmes
    Nah my problem with right side planks is a mildly torn labrum. I've had it for years. They say I can't make it any worse and maybe some increased strength will help it. But that problem was one I expected. Simply need to keep pushing forward.
  • Bill ManardBill Manard
    Summary posting for me on the core WKOs.

    Monday's WKO was spread over two days, because my vinyasa yoga session on Monday killed my abdominal muscles. Got half of it done before the yoga session and half of it on Tuesday. Up to 6' total for the planks, 160 total cords (40 x 4), and 130 pushups (35 x 2 standard, 30 x 2 military).

    Today's WKO was all done today around completing housework. Got it all in exactly as above over the course of an hour (along with laundry, etc.). The side planks seem easier than last year, so I must have some lateral strength remaining. I don't feel completely drained, so it must be getting easier!
  • Ashton MossyAshton Mossy
    Good workout today. Few more pushups and cords. Same time with planks.

    Pushups: 20 x 20 x 16 x 16
    Cords: 20 x 20 x 15 x 15
    Planks: 1:30 x 2:00 x 1:30 x 2:00

    Stability disc: 4 x 45sec
  • ejshimonejshimon

    Slacking on the posts, but back at it here. Did the Mon and Fri work. Side planks definitely harder for me. Did get slight up-ticks in times on Mon and Friday, but I have lots of room for improvement in the core muscles.  Cordz and push-ups are climbing too. Just have to stick with these sessions!

    Planks Monday 1:40, 1:34, 1:20, 1:22 (front, both sides, front, sides)  5:56 total .  Friday 1:50, 1:32, 1:22, 1:27    6:11 total

    Cordz - Mon  75/70/70/65 = 280 (Catch & finish, Straight arm, C & f, Straight)   Friday 80/75/75/70 = 300 total

    Push-ups - Mon  25, 10, 22, 7 = 64  (Reg, military, Reg, Mil)    Fri  26, 11, 23, 8 = 68 total

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