Midline/Carry & Stimulation
Warmup
Line drills: heel walk, toe walk, calf raises (bilateral, unilateral), lateral shuffling, carioca, skipping, butt kicks, high knees, inchworms, etc.
3 sets of:
30 second lateral plank walks
30 second hollow hold
30 second arch hold
A. Accessory: MIDLINE
Complete 3 sets of:
30 second plank with hip extension
30 second practice with handstand (see this video – keep foot on box)
30 seconds side plank with hip abduction per side
15 reps per side Pallof press with rotation
B. Accessory: CARRY
Complete 4 sets of:
1 minute single arm farmer carry (30 seconds per side)
1 minute waiter walk (30 seconds per side)
30 seconds goblet duck walk
MetCon
For time:
10-9-8-7-6-5-4-3-2-1
Renegade row (moderate load)
DB thruster (moderate load)
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