Workout on August 4, 2026

Core workout

Location: Iron cult Gym

Warm-up

• Calf-raises -> Good mornings

Core Workout

• L-sit (bent knee with ball) - 40s (6 kg slamball), 40s (6 kg slamball), 30s (8 kg slam ball), 30s (8 kg slamball)
• Box jumps (with plates) - 10, 10, 10, 10
• Russian twists (holding football in foot) - 10 (10 kg KB) x 4
• Mountain climbers (fast) - 20 (each side) x 4
• Swiss ball roll - 10 x 4
• Turkish getups (10 lb DB) - 2 (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), 30s (2.5 kg)