5:00 Clock
10 Alternating Deadbugs
10 second Hollow Hold or Boat Hold
10 Leg Swings (forward and backward – each)
5 Elbow to Floor Lunge Stretch (each)
15 Tibialis Raises
20 seconds of Box Step Ups
Athletes Notes
- Deadbug
- Hollow Hold OR Boat Hold
- Front to Back Leg Swings
- Elbow to Floor Stretch with Rotation
- Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
- Box Step Up
6 sets @ fast pace
10 Strict Sit Ups
10 Box Jumps (24/20)
10 Strict Sit Ups
-rest 2:00 between sets-
RX+ Option: V-Ups
Athletes Notes
Workout Strategy and Flow
- Each of these sets should be done at a FAST pace, think 85-90% effort. You should NEED the 2 minutes rest each time to fully recover so you can hit the next set just as hard. We are aiming for consistent times across the sets
- Strict Sit Up – hands crossed, legs straight…this forces you to isolate the core during this movement. You cannot use momentum to bring yourself up.
- RX+ Option: V-Up
- Box Jumps – these are jumps NOT jump overs. Which means to complete the rep, you should stand up tall on the box, squeezing your booty.
Substitution
- Strict Sit Ups –> Straight Leg Situp OR Sit Ups (whichever scaling version you choose should be challenging!!
- Box Jumps –> if no access to a box, complete as Tuck Jumps (can scale to Modified Tuck Jump ) If you cannot jump due to injury, then you may complete as Box Step Ups
Backpack Option
6 sets @ fast pace
10 Backpack Sit Up
10 Box Jumps (24/20) (no backpack)
10 Backpack Sit Up
-rest 2:00 between sets-
Scaled
6 sets @ fast pace
10 Quarter Sit Ups
10 Step Up to Surface
10 Quarter Sit Ups
-rest 2:00 between sets-
Mayhem Moms
6 sets @ fast pace
10 Quarter Sit Ups or if needed scale to Modified Alternating Leg V Ups
10 Modified Tuck Jump
10 Quarter Sit Ups or if needed scale to Modified Alternating Leg V Ups
-rest 2:00 between sets-
6 Minute Clock:
1:00 Frog Stretch
1:00 Elbow to Floor Stretch with Rotation (Left)
1:00 Elbow to Floor Stretch with Rotation (Right)
1:00 Pancake Stretch
1:00 Leaning Child’s Pose (left)
1:00 Leaning Child’s Pose (right)
Athletes Notes