1. Back Squat
work up to a 1 rep max
2. Front Squats
3 x 10, across
3 x 8-12 Romanian Dead Lifts, across - watch the demo video here.
4. 4 rounds of:
15 Weighted Abmat Sit ups 70/50 - anchored feet, keep weight high on chest throughout ROM.
12 Strict Toes to Bar - no swing, no kip, control the negative.
9 Second L-Sit
5. Split Practice
Spend 8 minutes (4/side) working towards a split.
6. Recovery Row
7 min easy Row - no straps, no monitor
|If you got it - 4 minutes per side.|
|If you don't got it - it's still 4 mins per side, but...|
Modify by putting 2 abmats on boxes.
Attempt to square up hips and lift your torso.
Do as I say, not as I do.