Core Strength Overhaul
Week 1, Day 1 - 1.1
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
10-8-6-4
Turkish Sit Ups
5x 10-second Cophenhagen Plank each side
Exercise Sets Reps Weight Distance Time Rest Notes
Turkish Sit Ups 5 10,8,6,4,2 --:-- min
Copenhagen Side Planks 5 00:00:10 --:-- min
Staff Member Notes:
Turkish Sit Ups:
*Keep legs straight and flat on the ground. Try to not use momentum to get you up.
Week 1, Day 2 - 1.2
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
In 5 minutes perform a suitcase carry with 5-10% of your deadlift max for max distance.
Then 3 rounds of:
- Max reps prone on bench hip extensions with knees bent
- 20ft Hollow Sliders with Tuck Up
Exercise Sets Reps Weight Distance Time Rest Notes
Suitcase Carry 1 00:05:00 --:-- min
Prone On Bench Hip Extension With Knees Bent 1 MAX 30 sec
Superset - 3 rounds
Superset - 3 rounds
Hollow Sliders with Tuck Up 1 20.00 ft 30 sec
Staff Member Notes:
Hollow Sliders with Tuck Up:
20ft slide + 5 tucks
Week 1, Day 3 - 1.3
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
10 minutes - 30 seconds work, 30 seconds rest alternating between:
- Parallete Half Shoots
- Ab Mat Wall Balls
Exercise Sets Reps Weight Distance Time Rest Notes
Parallette Half Shoots 1 MAX 00:00:30 --:-- min
10 minute EMOM
Ab Mat Wallballs 1 MAX 00:00:30 --:-- min
Staff Member Notes:
Parallette Half Shoots:
*The half shoots only not the straddle
Week 1, Day 4 - 1.4
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
Perform as many rounds as possible in ten minutes
x10 Anti-Rotation Dead Bugs
x50ft Overhead March
Exercise Sets Reps Weight Distance Time Rest Notes
Anti-Rotation Dead Bugs 1 10 --:-- min Perform each side
AMRAP 10 min - 10:00
Overhead March 1 50.00 ft --:-- min
Staff Member Notes:
Week 2, Day 1 - 2.1
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
4 sets of max Anti-extension press (2 second count pressing up and 2 seconds on the down)
x10 leg lifts per leg between sets of the press
Exercise Sets Reps Weight Distance Time Rest Notes
Tall Kneeling Anti Extension Press 5 MAX --:-- min
Single Leg Lifts Over Object 4 10 --:-- min Perform each side
Staff Member Notes:
Week 2, Day 2 - 2.2
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
As many rounds as possible in 10 minutes:
x12 Prone Hip Extensions off Bench
x10 Ring Pallof Press per side
x8 Hollow Sliders on Bench
Exercise Sets Reps Weight Distance Time Rest Notes
Prone On Bench Hip Extensions with Knees Straight 1 12 --:-- min
AMRAP 10min - 10:00 Ring Pallof Press 1 10 --:-- min Perform each side
Hollow Sliders on Bench 1 8 --:-- min
Staff Member Notes:
Week 2, Day 3 - 2.3
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
As many rounds as possible in 10 minutes
40 second chinese plank then 5 reps T2B per leg
Exercise Sets Reps Weight Distance Time Rest Notes
Supine Chinese Plank 1 00:00:40 --:-- min
AMRAP 10
Alternating Leg TTB 1 5 --:-- min Perform each side
Staff Member Notes:
Week 2, Day 4 - 2.4
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
3 minutes of L/Tuck Holds resting as needed.
Rest 1 minute.
Then:
16-12-8 Reverse Squats
15 second Copenhagen Side Plank after each set
Exercise Sets Reps Weight Distance Time Rest Notes
L or Tuck Holds 1 00:03:00 --:-- min
Reverse Squats 3 16,12,8 --:-- min
Copenhagen Side Planks 3 00:00:15 --:-- min
Staff Member Notes:
Week 3, Day 1 - 3.1
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
12-10-8-6-4 Turkish Sit Ups
100ft farmers carry in between each round of Turkish sit ups
Exercise Sets Reps Weight Distance Time Rest Notes
Turkish Sit Ups 5 12,10,8,6,4 --:-- min
Farmers Carry 4 100.00 ft --:-- min
Staff Member Notes:
Week 3, Day 2 - 3.2
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
4 Rounds of:
x12 alternating rows per arm
Immediately into max hip extensions.
Immediately into 50ft hollow body sliders
Rest 1 minute between rounds
Exercise Sets Reps Weight Distance Time Rest Notes
Alternating Bent Over Row 4 MAX --:-- min
4 Rounds Prone On Bench Hip Extensions with Knees Straight 4 MAX 30 sec
Hollow Body Sliders 1 50.00 ft --:-- min
Staff Member Notes:
Week 3, Day 3 - 3.3
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
10 minute EMOM (every minute on the minute):
Odd Minutes x30 seconds Arch/Hollow Tension Drill
Even Minutes x30 Seconds Ab Mat Wallballs
Exercise Sets Reps Weight Distance Time Rest Notes
Arch/Hollow Tension Drill 1 00:00:30 --:-- min
10 minute EMOM
Ab Mat Wallballs 1 00:00:30 --:-- min
Staff Member Notes:
Week 3, Day 4 - 3.4
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
As many rounds as possible in 10 minutes:
x12 Anti-Rotation Dead Bugs (each side)
x100ft Suitcase Carry using 10% of deadlift 1 rep max
Exercise Sets Reps Weight Distance Time Rest Notes
Anti-Rotation Dead Bugs 1 12 --:-- min Perform each side
AMRAP 10
Suitcase Carry 1 100.00 ft --:-- min Perform each side
Staff Member Notes:
Suitcase Carry:
Recommended weight 10% of deadlift max
Week 4, Day 1 - 4.1
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
6 controlled T2B (per side) immediately into max reps anti-extension press.
Rest 30 seconds.
Repeat for 4 rounds
Exercise Sets Reps Weight Distance Time Rest Notes
Alternating Leg TTB 4 6 --:-- min Perform each side
Tall Kneeling Anti Extension Press 4 MAX --:-- min
Staff Member Notes:
Week 4, Day 2 - 4.2
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
4 Rounds:
x12 Ring Pallof Press per side
x12 Reverse Squats
x15 sec Copenhagen Side Plank per side
Exercise Sets Reps Weight Distance Time Rest Notes
Ring Pallof Press 4 12 --:-- min
4 rounds Reverse Squats 4 12 --:-- min
Copenhagen Side Planks 4 00:00:15 --:-- min
Staff Member Notes:
Week 4, Day 3 - 4.3
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
As many rounds as possible in 10 minutes
x60 second Chinese plank
Max rep hip extensions
x10 Lat Hollow Box Drill with Tuck Ups
Exercise Sets Reps Weight Distance Time Rest Notes
Supine Chinese Plank 1 00:01:00 --:-- min
AMRAP 10min Prone On Bench Hip Extension With Knees Bent 1 MAX --:-- min
Lat Hollow Box Drill with TuckUps 1 10 --:-- min
Staff Member Notes:
Week 4, Day 4 - 4.4
Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
4 minutes of L or Tuck hold work. Hold as much time as possible, resting as needed.
Rest 1 minte.
Then 3 sets max V-ups
Exercise Sets Reps Weight Distance Time Rest Notes
L or Tuck Holds 1 00:04:00 --:-- min
V-Ups 3 MAX --:-- min
Staff Member Notes:
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