FC 1.2 (Week 1, Workout 2)
Today we are focusing on building foundational global extension and flexion. Teaching the body to flex and extend as one unit, which is vital for movements like T2B, Pull-Ups, Muscle-Ups etc.
GROUND WORK
3 Rounds, not for time:
8 x Straight Leg Crunches ▶️ 🎥
8 x Lumbar Back Extensions ▶️ 🎥
8 x Toe Touch Sit-Ups ▶️ 🎥
*Ground movements today are designed to increase your global flexion and extension strength AND mobility which will make you stronger in your gymnastics movements and more mobile in demanding movements such as the snatch and push jerk.
FINISHER
3 Rounds, not for time:
20 x Hammer Jacks ▶️ 🎥
10 x Hollow Raises ▶️ 🎥
10 x GHD Back Extensions ▶️ 🎥 (Immediately into)
↳10 x GHD Kick Backs ▶️ 🎥
No GHD? Substitute:
10 x Prisoner Superman ▶️ 🎥
The purpose of the FINISHER is to link our ground work to our global body movements and continue to strengthen these positions.
COACHING
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