Workout on October 6, 2026

Core workout

Location: Iron cult Gym

Warm-up

• Calf-raises -> Good mornings

Core Workout

• One arm L-sit dead hang - 10s (each side) x 3
• L-sit hold - 45s, 40s, 30s, 30s
• Box jumps (with plates) - 10 x 4
• KB pull through - 10 (each side, 10 kg KB), 10 (12 kg), 10 (16 kg), 10 (16 kg)
• Pole with KB connected with resistance bands Getups - 10 (6 kg KB each side, 10 kg, 10 kg, 10 kg)
• Ab roller - 10 x 4
• Hyper extensions - 10, 10, 10

Finisher

• Wrist curls
• Tibialis raises
• Grip strength with metal balls - 40s (0 kg), 50s (1.5 kg each side), 30s (2.5 kg)

Finisher

• Need to try out gymnastic core workout next time. Could not try this time, as I had to be someplace else.