“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

Tabata Double Dumbbell Romanian Deadlift

Tabata Hollow Hold

Tabata Glute Bridge

Tabata V-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Working through “Tabata” intervals to finish out the week
These movements target our core and posterior chain
“Supple Sunday” workouts are designed with a focus on quality over speed
Tabata is 8 rounds of 20 seconds work + 10 seconds rest
With some rest built in, look to stay moving for as much of the 20 seconds as possible
We’ll complete all 8 rounds at one station before advancing to the next
There is no rest between stations beyond the final 10 seconds
Record total reps accumulated at each station

Holding two dumbbells, keep a soft knee as you push the hips towards the back of the room
You should feel a huge stretch through the hamstrings and glutes as you load back
Slowly lower the dumbbells down and stand up aggressively
You’ll lower between just below the knee and mid-shin
Go down until just before you are no longer able to maintain a neutral back position
Choose challenging dumbbells that still allow you to work for all 20 seconds

The big 3 things we’re looking for in the hollow hold are:
Tight legs 6 inches off the floor
Belly button pushed into the floor
Shoulder blades off the floor
If you are not able to hold for 20 seconds, consider the following modifications to make the hollow hold easier:
Hands By Your Side With Legs Straight
Knees Tucked To Chest With Arms Overhead

Laying on your back, drive through the heels and aggressively squeeze the glutes to lock out the hips
This is prescribed with just your bodyweight
To make this station more challenging:
Add resistance with a dumbbell, band, or barbell
Elevate the feet to a box, bench, or plates

Start laying on your back with the legs tight
Reach for your toes as your raise your legs up
Touch the feet at the top and reach a fully extended position at the bottom
Reduce the range of motion to modify this station

2 Rounds
30 Seconds Each
Single Leg Glute Bridges (Each Side)
Straight Leg Sit-ups
Glute Bridges
Front Plank
Glute Bridge Walkouts
Hollow Hold
Air Squats

There isn’t too much strategy on top of trying to move for as much of the 20 seconds as possible
Alternating between movements that target the back side of the body and the front side of the body is a nice incentive to stay moving through these 8 sets
Move well and take advantage of the 10 seconds of rest after each set
While quality is most important, you can keep a running count of your reps at each station if you’d like
Make a mental or physical note of total reps completed during the quick 10 second transition to the next station

Double Dumbbell Romanian Deadlifts
Hollow Hold
Glute Bridges

Barbell Romanian Deadlifts
Single Dumbbell Romanian Deadlift (Hold Outside Bells)
Glute Bridge Walkouts

Hands By Your Side
Knees Tucked To Chest

Add Weight
Elevate Feet
Reduce Range of Motion
Straight Leg Sit-ups

Warmup Set
20 Seconds Double Dumbbell Romanian Deadlifts
10 Seconds Rest
20 Seconds Hollow Hold
10 Seconds Rest
20 Seconds Glute Bridges
10 Seconds Rest
20 Seconds V-ups