CJS Body Weight Core III

Tri-Set x 3

This block is intended to strengthen and develop core strength and stability. Perform these movements in succession and repeat in same order as rounds.

ULT
CJS Lying Leg Raise
reps 10
Tempo controlled
Laying on your back with palms on the ground, drive your low back into the ground. To do so curl your pelvis up towards your upper body and lock it in. Then pressing through your heels, raise both feet up until your toes reach your line of sight. Slowly lower down to starting positions, keeping low back pressed to the ground the entire set. Repeat to desired outcome.
Set Reps Tempo
1 10 Controlled
2 10 Controlled
3 10 Controlled
UMT
CJS Mountain Climbers
time 30s
Tempo fast
Rest 1m
In a plank position drive the knees forward into the chest one at a time curling the pelvis forward to squeeze the core with each repetition. Repeat for time.
Set Time Tempo Rest
1 30s h:m:s Fast 1m (h:m:s)
2 30s h:m:s Fast 1m (h:m:s)
3 30s h:m:s Fast 1m (h:m:s)
ULT
CJS Forearm Plank
time 30s
Hold
Rest 30s
The forearm plank is performed by pressing the forearms into the ground, driving the shoulders down into the ground to slightly round the upper back and provide better opportunity to squeeze the core. As you brace your mid section, squeeze the abdominal wall, perineum, glutes, and quads as you drive your heels towards the back wall.
Set Time Hold Rest
1 30s h:m:s h:m:s 30s (h:m:s)
2 30s h:m:s h:m:s 30s (h:m:s)
3 30s h:m:s h:m:s 30s (h:m:s)