5 rounds for quality of:
8 Seated Single Arm Dumbbell Strict Press
12 Pausing Weighted Glute Bridges
16 Weighted Sit-ups
20 Dumbbell Single Leg Deadlifts
Rest 1 min
STIMULUS
DESCRIPTION
“Supple Sunday” is designed to challenge our strength, control, and positioning over our conditioning
This lower intensity piece is not for time, rather for quality
“Giant Sets” mean you’ll move with a purpose from one movement to the next without sacrificing technique or standards
There is no score today – but you can record the weights used in the notes section for future reference
For all the movements today, you can increase in weight or stay at the same challenging weight across
You can use different weights for each movement if you want
SEATED SINGLE DUMBBELL STRICT PRESS
For the first movement, you’ll sit on the floor in a “L-Shaped” position as you hold one dumbbell in the front rack like you would a barbell
Hold both heads of the dumbbell so the weight is parallel to your torso
Choose a challenging weight, but one that allows you to complete the 8 reps unbroken
PAUSING WEIGHTED GLUTE BRIDGES
Laying face up on the floor, you’ll place a dumbbell right above your hips bones
Drive through the heels and squeeze the glutes for 2 seconds at the finish position before slowly lowering back down
Choose a challenging weight here that allows you to complete the 12 reps straight
WEIGHTED SIT-UPS
Hold a dumbbell high up on the chest for the weighted sit-ups
You can anchor the feet under another set of dumbbells or under an object like the couch
If you also have an AbMat – use it – as it allows for full flexion and extension of the abs
Choose a challenging weight here that allows you to complete the 16 reps straight
SINGLE LEG DUMBBELL DEADLIFTS
You can use 1 or 2 dumbbells here based on what you have available
Complete 10 reps straight on one side before switching to the other
The dumbbell should only travel to around mid-shin in the bottom position
If you are using one dumbbell, hold the weight in the opposite hand to the leg that is on the ground
Example: Weight in Right Hand + Left Leg Grounded
MODIFICATIONS
SEATED SINGLE DUMBBELL STRICT PRESS
Seated Barbell Strict Press
Seated Single Arm Dumbbell Strict Press
Reverse Burpees
PAUSING WEIGHTED GLUTE BRIDGES
Feet Elevated Pausing Glute Bridges
WEIGHTED SIT-UPS
Strict Negative Sit-ups (No Arm Throw + 3 Seconds Down)
2x Sit-ups (32 Reps)
SINGLE LEG DUMBBELL DEADLIFTS
Single Leg Glute Bridges
20 Banded Hamstring Curls
COACHING
CONTROL
Across all movements, let’s focus on control over speed
Think of today as more of an opportunity to improve strength, positioning, and balance instead of conditioning
* Seated Single Dumbbell Strict Press:* Keep the chest upright during the press and slowly lower the weight back down to the shoulders
* Pausing Weighted Glute Bridges:* Squeeze hard at the top and slowly lower the hips back down to the ground
* Weighted Sit-ups:* Keep the weight high up on the chest throughout the whole movement and slowly lower down until the shoulders hit the floor
* Single Leg Dumbbell Deadlifts:* Slowly lower the weight down to mid-shin and squeeze the glutes to stand tall
STRATEGY
There is little interference between back to back movements
We move in order from upper body – lower body – core – lower body
While maintaining quality on each movement, transition right from one movement to the next as smoothly as possible
This allows you to include some conditioning into today’s workout while upholding the points of performance on each movement
WARMUP
2 Rounds:
30 Seconds Glute Bridges
30 Seconds Sit-ups
30 Seconds Single Leg Glute Bridges (15 Seconds Each Side)
30 Seconds Hollow Hold
30 Seconds Single Leg Touches
30 Seconds Flutter Kicks
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