Workout on August 1, 2026

Core workout

Location: Iron cult Gym

Warm-up

• Calf-raises -> Good mornings

Core Workout

• L-sit (bent knee with ball) - 60s (football), 60s (football), 30s (6 kg slam ball), 30s (6kg slamball)
• T push ups - 5 (each side) x 4
• Woodchoppers - 10 (each side) x 4
• Bicycle crunches (slow) - 10 (each side) x 3
• Turkish getups (10 lb DB) - 5 (each side)
• Hyper extensions - 10, 10, 10

Finisher

• Grip strength with metal plates
• Tibialis raises
• Grip strength with metal balls - 60s (0 kg), 30s (1.5 kg each side), 20s (2.5 kg)

Notes

• Next week is kind of deload week, will concentrate on OAP and plache basics.