MOVE CORE Giant Set

Giant Set x 3

Use a challenging weight for the Farmer’s Walk. 35lbs +

Use a light weight 8-15lbs for the Rolling side plank.

The hollow body hold has two versions. Straighter legs are harder. Knees bent makes it easier. Lift the chin and the shoulders blades slightly off the ground. Hands can be placed on the ground if needed.

ULT
MOVE Hollow Body Hold
time 1
time 30 sec
Rest 0-15 sec.
Set Time Time Rest
1 1 h:m:s 30 Sec h:m:s 0-15 sec. (h:m:s)
2 1 h:m:s 30 Sec h:m:s 0-15 sec. (h:m:s)
3 1 h:m:s 30 Sec h:m:s 0-15 sec. (h:m:s)
LMT
MOVE Prone, H&F, Rolling Side Plank w/DB Lift
reps 8 ea
load light
Tempo controlled
Rest 0-15 sec
Do not rotate the dumbell. Lift it up.
Set Reps Load Tempo Rest
1 8 ea Light Controlled 0-15 sec (h:m:s)
2 8 ea Light Controlled 0-15 sec (h:m:s)
3 8 ea Light Controlled 0-15 sec (h:m:s)
LMT
MOVE MB Diagonal Up/Down w/Pause
reps 8 ea
load light
Tempo fast
Rest 0-15 sec
Set Reps Load Tempo Rest
1 8 ea Light Fast 0-15 sec (h:m:s)
2 8 ea Light Fast 0-15 sec (h:m:s)
3 8 ea Light Fast 0-15 sec (h:m:s)
LLT
MOVE SA Kb Farmers Walk
reps 1R/1L
distance_yd 20-30 yards
Tempo controlled
Rest 30-60 sec
You can use a Db or Plate if need be
Set Reps Distance Tempo Rest
1 1R/1L 20-30 Yards yd Controlled 30-60 sec (h:m:s)
2 1R/1L 20-30 Yards yd Controlled 30-60 sec (h:m:s)
3 1R/1L 20-30 Yards yd Controlled 30-60 sec (h:m:s)

Use a challenging weight. 35lbs +