Overview
Goal
To improve core strength and endurance
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Test
No test
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Each session has an explanation video, ensure you watch it to pick up important instructions, cues and scales.
Block 1 discussion
Taken from 'Across the box' podcast - episode 1.
Session 1
A.
EMOM x 6:00
Plank hold – pick a duration that you can sustain every minute for 6 minutes
Session 2
A.
Every 2:00 x 4 rounds
15 V-ups
:15 Hollow hold
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Notes: Scale V-ups down to jack knives and hollow hold to an appropriate setting
Session 3
A.
EMOM x 9:00
-
30 Russian twist
-
:30 Side plank left
-
:30 Side plank right
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Notes: Scale russian twist to feet on floor and side planks to on knees or reduce dur
Session 4
A.
EMOM x 5:00
Hollow hold – pick a duration
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Notes: Same format as Session 1
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B. Single leg glute bridge hold
4 Sets
:15 Left
:15 Rest
:15 Right
:15 Rest
Session 5
A.
3 Sets
AMRAP for :30
:30 Jack knive
:30 Heel touch sit ups
:30 Hollow
:30 Russian twist
Session 6
A.
4 Sets
20 Lateral leg raises
15 Side plank pulses/side
10 feet elevated glute bridge
Session 7
A.
2 x 10 Deadbugs
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B. EMOM x 5
Plank hold - increase duration from Session 1
Session 8
A.
Every 3:00 x 4
12 Jack knives
:40 Plank
15 Sit ups
Session 9
A.
EMOM x 5
Hollow hold – Increase duration from Session 4
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B.
EMOM x 6
1)10 Side plank pulses + hold the remainder of :30/left
2)10 Side plank pulses + hold the remainder of :30/right
Session 10
A.
Every 2:00 x 5
12 alt v-up + :24 Hollow hold
Session 11
A.
3 Rounds
:20 Flutter kick
:10 Rest
:20 Weighted crunches
:10 Rest
:20 Ab cycle
:10 Rest
:10 Single arm plank/side
1:00-2:00 Rest
Session 12
A.
Accumulate 5:00 of Plank
Every break 20 glute bridge