Notes
4x through. 15 of each (except 10 on each side of the get-ups)
MAIN SET: STABILITY BALL PLANK OR KNEE TO CHEST
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest between each set.
Step 1 (Active): Reps Planned: 10 - 15 , Tempo Planned: fluent
MAIN SET: CABLE TORSO TWISTS OR CORKSCREWS
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest between each set.
Step 1 (Active): Reps Planned: 10 - 15 , Tempo Planned: fluent , Notes Planned: 70-75% load
MAIN SET: SIDE PLANK LATERAL RAISES
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest between each set.
Step 1 (Active): Reps Planned: 10 - 15 , Tempo Planned: fluent
MAIN SET: MED BALL WOODCHOPPER
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest between each set.
http://pacificfit.net/exercise-library/woodchopper/
Step 1 (Active): Reps Planned: 10 - 15 , Tempo Planned: explosive , Notes Planned: 70-75% load
MAIN SET: TURKISH GET UPS
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest between each set.
Step 1 (Active): Reps Planned: 10 - 15 , Tempo Planned: control
MAIN SET: GLUTE EXTENSIONS OR SINGLE LEG BRIDGES
Notes: Complete the following exercises as a circuit, 3–4x through, with 30–60 seconds rest between each set.
Step 1 (Active): Reps Planned: 10 - 15 , Tempo Planned: control