Single Leg Deadlift
5 x 5 Each Leg
Then…
Accumulate…
3:00 in Hollow Hold
3:00 in Arch Hold
2:00 in Each Side Plank
2:00 in Inversion of Choice
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
10 Lunges
5-10 Push Ups
50 Jumping Jacks (or a 200m jog!)
Specific Warm Up
Focus on warming up the first part of the workout by going through the Single Leg RDL video and playing with the options. 5 on each leg is known as a “Low Rep Count” scheme, so make sure you choose a variation that allows you to have control and really feel the engagement in your glutes and hamstrings and feel free to challenge yourself with a “heavy” weight. You should NOT be feeling this primarily in your low back! If you are, reach out to me!
After you’ve decided on a variation, work your way up to a starting weight IF you are adding weight at all. This move is tough! 5 x 5 might be better with no weight!
Workout of the Day
5 x 5 Each Leg
Then…
Accumulate…
3:00 in Hollow Hold
3:00 in Arch Hold
2:00 in Each Side Plank
2:00 in Inversion of Choice
Workout Notes
This workout is the latest in our strength cycle. We originally did 5 sets of 10 in Week 19, then came back around for 5 sets of 8 in Week 27 (July 5th) and now we are really getting to a place where we can challenge ourselves with the heavy weights on 5 sets of 5. If you have been tracking your workouts, try to go heavier than the last times we did this! If you haven’t been tracking, no sweat. Just go by feel and push yourself with the weights, as long as the form feels good.
This workout begins with a pure lower body lifting day. The idea here is to do a challenging set of 5 reps on one leg, then a challenging set of 5 on your other leg, then rest as needed before doing your next set. I would recommend resting at least 2min between your sets, but you can take even longer depending on how you are feeling. These workouts don’t come around all that often so I say embrace those rests!
After you finish your lifting, finish your session by accumulating time in each of the written gymnastics positions. You can chip away at them in order by doing all of the hollow holds first, then all of the arch holds next, etc. or you can mix and match. Maybe you want to do 6 Rounds of :30 hollow, :30 arch, :20 Side Planks, :20 inversion. Put it together however you want!
One hint: if you are able to hollow hold for more than a minute, you are not making it nearly hard enough on yourself. I would expect, at the MOST, the most ab-tastic folks should be able to manage chunks of :30. If you are breezing through the hollows for 1-2min at a time, hit me up and we’ll discuss. Gymnastics holds are all about making the movement as hard on yourself as possible!
Accessory Work
3-5 sets of 8-12 Bicep Curls - Weight and variation of choice!
Cool Down
1-2min Couch Stretch on each leg
1-2min Pigeon Stretch on each leg
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