“You’re remembered for the rules you break.” – General MacArthur
3 rounds for quality of:
9 Front Plank To Pushup Planks
Left Elbow Plank, 1 min
Right Elbow Plank, 1 min
15 Hollow Rocks
Left Elbow Plank, 1 min
Right Elbow Plank, 1 min
21 V-ups
STIMULUS
DESCRIPTION
This “Supple Sunday” workout focuses on our core strength
“Giant Sets” mean you’ll move with a right from one movement to the next, prioritizing quality over speed
We alternate between the front side, left side, and right side in this piece
This rotation of muscle groups is designed to allow you to keep moving forward without overtaxing one part of the body
This workout is not for score
FRONT PLANK TO PUSH-UP PLANK
Aim to keep your body as square as possible as your move between a plank on your elbows and and plank on your hands
Choose a number you can complete unbroken to start each round
Down to the elbows and back up to the hands = 1 rep
SIDE PLANK
With your elbow placed directly under the shoulder, lift your hips up so you body is in a straight line from head to toe
Choose a duration that allows you to clear this station with just 1 break per round
HOLLOW ROCKS
Squeeze the legs tight, push the belly button into the floor, and keep the shoulder blades off the ground as you rock from the glutes to lower back
Count 1 rep as a rock “back-and-forth”
V-UPS
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 make this station easier
WARMUP
4 Sets
5 Inchworms
10 Sit-ups
20 Second Hollow Hold
30 Second Side Plank (15 Each Side)
STRATEGY
GENERAL
Don’t worry about speed when moving through these “Giant Sets”
With a lot of core interference, break these reps/durations up to maintain quality movement
If you feel your body position start to break down, take a short break to recharge
Try to keep these breaks to 10 seconds to keep yourself on track
SUBS
FRONT PLANK TO PUSH-UP PLANK
Reduce Reps
30 Second Front Plank Hold
SIDE PLANK
Reduce Time
HOLLOW ROCKS
Reduce Reps
30 Second Hollow Hold
V-UPS
Reduce Reps
Reduce Range of Motion
Straight Leg Sit-ups
MOVEMENT PREP
Warmup Set
3 Front Plank to Push-up Planks
20 Second Left Elbow Side Plank
20 Second Right Elbow Side Plank
4 Hollow Rocks
4 V-Ups
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