CORE

4x programs

LM Rotational Half Chops (Propulsive)

https://www.youtube.com/watch?v=ZZNs6g6w37Y
SET 3
REPS 6/6
WEIGHT 10kg
TEMPO 2010
REST NO

1-ARM DB Suitcase Carry OH

https://www.youtube.com/watch?v=gTJ30DGvLtU
SET 3
REPS 10/10
WEIGHT 20kg
TEMPO 1010
REST NO

Cable Chop – Horizontal / Standing (Propulsive)

https://www.youtube.com/watch?v=vz-oIlkIOIM
SET 3
REPS 6/6
WEIGHT 12kg
TEMPO 10X0
REST NO

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 6/6
WEIGHT 6kg
TEMPO 2010
REST NO

MOUNTAIN CLIMBER SB / elbows

https://www.youtube.com/watch?v=-CLU29yJv84
SET 3
REPS 10/10
WEIGHT BW
TEMPO 1010
REST 60sec

Cable Chop w/ Lateral Lunge

https://www.youtube.com/watch?v=so0Cn8BgTHU
SET 3
REPS 6/6
WEIGHT 15kg
TEMPO 1010
REST NO

Side Plank Bench No Partner

https://www.youtube.com/watch?v=t00J-hveFYI
SET 3
REPS 10/10sec
WEIGHT BW
TEMPO HOLD
REST NO

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 3
REPS 6/6
WEIGHT BW
TEMPO 1010
REST 60sec

Pallof Press Lateral Walk Cabel

https://www.youtube.com/watch?v=8lLQjATH2OQ
SET 3
REPS 6/6
WEIGHT 12kg
TEMPO 1010
REST NO

Pallof Press Anterior / 1/2 Kneeling

https://www.youtube.com/watch?v=3K58LecL0g8
SET 3
REPS 10
WEIGHT Band
TEMPO 1010
REST NO

SIDE PLANK REG. w/ ABDUCTION

https://www.youtube.com/watch?v=QQ6p7lMM0l8
SET 3
REPS 10/10
WEIGHT BW
TEMPO 1010
REST 60sec