Core Circuit

Circuit x 1

Best to incorporate this with either a push or a pull day.

ULT
Sit Up
time 30s
Rest 10s
Set Time Rest
1 30s h:m:s 10s (h:m:s)
Flutter Kicks
reps 30s
Rest 10s
Set Reps Rest
1 30s 10s (h:m:s)
ULT
Supine Leg Raises
reps 30s
Rest 20s
Set Reps Rest
1 30s 20s (h:m:s)
ULT
Basic plank [MC]
reps as long as you can
Rest 30s
Set Reps Rest
1 as long as you can 30s (h:m:s)

Perform this for as long as you can. We were able to do this during our movement assessment, an alternative is that you can use the TRX like I showed you last time, if it is to hard on your foot.

Core Bicycle Crunch [MS]
reps 30s
Rest 10s
Set Reps Rest
1 30s 10s (h:m:s)
ULT
Reverse Crunches [MC]
time 5
Rest 10s
Set Time Rest
1 5 h:m:s 10s (h:m:s)
UMT
Plank To Side Kick
reps 5-10 each leg
Rest 1 min
Set Reps Rest
1 5-10 each leg 1 min (h:m:s)

Try to do 5-10 of these, then immediately switch to the other side. If this is too difficult on your foot, try a side plank with dips instead. If that is too much then regress to a normal side plank for 15 seconds each side. After your one minute rest, you're going to repeat the circuit one - two more times.