Anywhere Workout 3.4

Week 3 - Workout 4


This structural workout will help you gain a stronger connection to all of your core muscles throughout your mid-body - helping you to gain strength and stability while minimizing future injury.


But first, what is a 'core' anyway?




Equipment: A heavy bag, sandbag, jug, heavy book, etc. and a slider set-up


Full Workout Video Below Cool Down


Warmup


Activation Warmup


Work

(Roll through this w/ minimal rest to keep your heart rate high but do not sacrifice form)


3 Rounds

Planks x :30s

Half Moons x 20 (total - 10 each side)


Then

Lunge Matrix x 3 each side


Then

3 Rounds

Lt. Dumbbell/Soup Can External Shoulder Rotation x 15 each arm

Lat Pullovers from floor or bench/bed x 15


Then

3 Rounds

:30s Hollow Rocks*

* Modify this to just holding the hollow body position with the low back always on the floor w/ your tailbone tucked towards your face and limbs extended.


Then

3 Rounds

Forward/Backward Pendulum Lunge w/Slider x 10 each leg

Side/Curtsy Pendulum Lunge w/Slider x 10 each leg


Then

3 Rounds 

Frog Stretch to Knee Drives x 10 each leg

Side Plank w/ Reach Throughs x 10 each side


Then 

3 Rounds

Planks x :30s

Supine Leg Lifts x 20


Cool Down


Deep breathing the Full Body Warmup we've been doing would be perfect here - adding in some cat/cow stretches a la yoga and some child's pose for your hips.



© 2016 by Alchemy Strength & Conditioning.