15:00 AMRAP
10 Single Leg Romanian Deadlifts Each Side
10 Arch Ups
20 Hollow Rocks
10 Reverse Burpees
General Warm Up
3-5min of Cardio of choice, then…
3 Rounds
5 Push Ups
Specific Warm Up
Today’s workout has 4 movements that aren’t too complicated, so for the specific warm up you really just need to touch on each of them, practice them, and make sure that they are safe for you to do today. Then find a working weight for your Single Leg RDL’s and go to town!
Workout of the Day
15:00 AMRAP
10 Single Leg RDL Each Side
10 Arch Ups
20 Hollow Rocks
Workout Notes
This workout is our first AMRAP of the week. AMRAP stands for “As Many Rounds/Reps As Possible.” That means that you will set a clock for 15min and do the round of work as many times as you can during that 15min timer. When the clock is done, so are you!
Single Leg RDL Modifications
Ideally this movement would be done focusing on one leg. That can be any variation found in the video. I particularly love the version where the non-working leg is used as a “kickstand” behind the working leg. I find that that version gives me enough stability to get to some heavier weights while still focusing on the single leg. However, if you are struggling with the single leg nature of the movement, just 2 a two-legged version of the same thing!
Arch Up Modifications
The Arch up is a movement we all should be able to do safely. Just make sure it’s always slow and controlled. These should never be fast! If you are unable to do these safely due to back issues, the first substitution I’d recommend is the PVC Good Morning. Slow and controlled! You could also use a Glute Bridge variation or Hamstring Walkouts if that works better for you. If you go with Hamstring Walkouts, do 3-5 per round instead of 10.
Hollow Rock Modifications
The Hollow Rock is so simple but SO vicious! Go through the Hollow Hold/Hollow Rock video and pick something that works for you, including bringing the rep count down. This movement is all about that pelvic tuck. The body positioning is much more important than doing 20 reps!
Reverse Burpee Modifications
There are plenty of variations in the reverse burpee video, but if you aren’t digging any of them, just go with a standard Sit Up.
Optional Accessory Work
Spend 10min practicing your Inversions!
Cool Down
1-2min in Samson Stretch on Each Leg
1-2min in Child’s Pose
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