Tag: Hollow Leg Circle

Planks on Dumbbells

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 10/10 alt Lunge Side Ball Slams (10/20# MB)
  • 10/10 Golf Swing DB Rotation (8/12#)

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 10 KB Pull & Punch (15/25#)
  • 30 Kneeling Rotating MB (8/15#)

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 20 OH DB March (20/25# DBs)
  • 30 Plank Shoulder Taps

For rounds 2-3 I did my plank on the dumbbells.

3 Rounds

  • 30s BikeErg / TrueForm Run / Jump Rope
  • 10/10 Hollow Leg Circles
  • 20 Twisting Leg Lifts

I did the bike for sections one and three and jumped rope for two and four. Wanted to give my back and hip a rest so didn’t run. Finished in 23:39. We did mobility for about 10 minutes.

Summer in October

Rest day tomorrow for golf with some nice weather for a few days.

Midline & Conditioning

  • 3 Rounds
    • 30s TrueForm Run / Jump Rope
    • 10/10 alt Lunge Side Ball Slams (10/20# MB)
    • 10/10 Golf Swing DB Rotation (5/10#)
  • 3 Rounds
    • 30s TrueForm Run / Jump Rope
    • 10 KB Pull & Punch (10/25#)
    • 30 Kneeling Rotating MB (8/15#)
  • 3 Rounds
    • 30s TrueForm Run / Jump Rope
    • 20 OH DB March (15/25# DBs)
    • 30 Plank Shoulder Taps
  • 3 Rounds
    • 30s TrueForm Run / Jump Rope
    • 10/10 Hollow Leg Circles
    • 20 Twisting Leg Lifts

I ran for sections one and three. Took me 24:01 We did about 10 minutes of mobility.