Alternating EMOM x 7 Rounds
Min. A: Max Pistol Squats
Min B: Max Front Plank
Min C: Rest
General Warm Up
3-5min of Cardio of choice, then...
3 Rounds:
5-10 Air Squats
3 Inchworms (No Push Up)
:30 Hollow Hold
:30 Arch Hold
50 Single Unders or Jumping Jacks
Specific Warm Up
The specific warm up today will be all about the Pistol Squat or your chosen modification for the Pistol Squat. Go through the Pistol Squat video and see if any of the options are right for you. Then… do 3 Rounds of 6 Pistols (3 per leg) and a :15 Front Plank. Then you should be pretty ready to go!
Workout of the Day
Alternating EMOM x 7 Rounds
Min. A: Max Pistol Squats
Min B: Max Front Plank
Min C: Rest
Workout Notes
This workout is a leg and core strength session disguised as conditioning. Be prepared for your legs, abs, and shoulders to be very toasty!
If you’ve never seen this format before, EMOM stands for Every Minute On the Minute. That means that you need some sort of running clock in your view. Start the clock, at the top of the first minute (0:00), do as many Pistol Squats as you can. When you reach the top of the second minute (1:00), get into a Plank and hold it for as much of that minute as you can. When you reach the top of the third minute (2:00) rest. That’s one round. Complete that for 7 Rounds!
Pistol Squat Modifications
The main goal of this exercise is to get you working one leg at a time. That can be accomplished with any single leg movement like Box Step Ups, Lunges, or Split Squats. Of course, you can also work on any of the variations in the Pistol Squat video! If single leg work is too tough for you at your current fitness level, these can turn into double leg movements like Air Squats or a Dumbbell Squat Variation.
Front Plank Modifications
Depending on your fitness level, a one minute plank could be impossibly difficult, or a total breeze. If you are on the former half of that statement, just do as much planking as you can within that minute. If you are living on the latter half of that statement, choose your toughest plank variation and challenge yourself!
Optional Accessory Work
Ab Blaster #1
4 ROUNDS
:15 Bicycle Crunches
:15 Sit Ups
:15 Alt. Leg V-Ups
:15 Hollow Hold
:30 REST
Cool Down
1-2min of Gentle Forearm Stretches
1-2min of Samson Stretch on Each Leg
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