Day 15 Workout – Intensity Contrasts and Core

WARM UP

 

  • Foam Roll – Front of quads, back, lats, calves 1 min per side per area

  • Supine Psoas March – 8x/side

  • Glute Bridges – 20x

  • Prone Reach Roll and Lift – 8x/side

Repeat 1 more time for a total of 2 rounds.

 

Circuit #1: Intensity Contrast Circuit

 

– Ice Skaters – 20 total

– Mountain Climbers with Flexion – 10x/side

– Split Squat Jumps – 12 total

– 1/2 Turkish Get Ups – 5x/side

– “I” Running Drill

No Rest Other Than 10s. Repeat 3 more times for a total of 4 rounds.

 

CORE CIRCUIT

 

– Planks – max time

– Single Leg Sit Ups – AMRAP

– Starfish Planks – 1/2 of Plank total time

 

Rest 60s. Repeat 4 more times for a total of 5 rounds. Hit your max times each set.

 WARM UP

 

CIRCUIT #1

CORE