Midline/Carry & Development
A. 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
B. Accessory: MIDLINE
Complete 3 sets of
30 seconds per side of side star plank
15 reps per side heel taps
15 seconds per side of single arm plank
30 second piked handstand holds (add in weight shifts from hand to hand or do handstand holds on wall)
C. Accessory: CARRY
Complete 4 sets of
1 minute goblet carry
1 minute Farmer Carry
Rest 30 seconds
MetCon
Complete 10-15-20-15-10 of:
DB deadlifts (moderate)
Cooldown: gentle hip & spine ROM & box breathing
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