We will challenge the core with Swings and Shifts. These are total body exercises that require stability and coordination.
MOVE Vertical Core Tri-Set (Timed)
SIIT
Tri-Set
x 2
LMT
MOVE CB Swing & Pause
time
40 sec
load
moderate
Rest
20 sec
time
40 sec
load
moderate
Rest
20 sec
| Set | Time | Load | Rest |
|---|---|---|---|
| 1 | 40 sec h:m:s | Moderate | 20 sec (h:m:s) |
| 2 | 40 sec h:m:s | Moderate | 20 sec (h:m:s) |
Alt Right and Left. It's 6 each side 12 total, Use any weight that you have. The heavier (10-20 lbs) the better.
LLT
MOVE Lateral Step w/Opp Lateral Shift
time
40 sec
load
moderate
Tempo
controlled
Rest
20 sec
time
40 sec
load
moderate
Tempo
controlled
Rest
20 sec
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 40 sec h:m:s | Moderate | Controlled | 20 sec (h:m:s) |
| 2 | 40 sec h:m:s | Moderate | Controlled | 20 sec (h:m:s) |
ULT
MOVE Prone, H&F, Ant/Post Swing
time
40 sec
Tempo
controlled
Rest
20 sec
time
40 sec
Tempo
controlled
Rest
20 sec
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 40 sec h:m:s | Controlled | 20 sec (h:m:s) |
| 2 | 40 sec h:m:s | Controlled | 20 sec (h:m:s) |
Swing forward and then swing back counts as 1 rep. Do 10 per side. Try to not rotate. Use a wider base to help stabilize.