links:aventyr:traning:hemmatraning:magtraening
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— | links:aventyr:traning:hemmatraning:magtraening [2020-11-06 10:37] (current) – created - external edit 127.0.0.1 | ||
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+ | ====== Magövningar ====== | ||
+ | <box left 98%> | ||
+ | 4 Rounds | ||
+ | 30 sec Hollow Rock Hold | ||
+ | 5 V-Ups | ||
+ | 10 Hollow Rocks | ||
+ | \\ | ||
+ | Rest 1min between each round or partner up and do Round for Round. | ||
+ | </ | ||
+ | |||
+ | <box left 98%> | ||
+ | Every 90 seconds, 4 rounds: | ||
+ | 6 Around the world with plate above head (15kg) | ||
+ | 20 Russian Twists and then hold the Hollow Rock position for 20-30 seconds | ||
+ | \\ | ||
+ | Goal is to maximise the amount of time spent in the hollow rock position. | ||
+ | </ | ||
+ | |||
+ | |||
+ | <box left 98%> | ||
+ | 3 Rounds: (TABATA STYLE; 20secs on: 10secs off) | ||
+ | * 8 Fast V-Ups | ||
+ | * 15 Tuck Crunches | ||
+ | * 30 sec Hollow Rocks | ||
+ | * 30 sec Superman | ||
+ | * Then Rest 1 min into Max Bridge Hold. | ||
+ | Be sure to use the rest between the crunches and hollow rocks because those 30secs get really hard. | ||
+ | </ | ||
+ | |||
+ | <box left 98%> | ||
+ | PLANK WORKOUT | ||
+ | * Accumulate 6mins of the following in 8mins; | ||
+ | * 2min Plank hold | ||
+ | * 2min Side Plank (each side, total 4mins) | ||
+ | I tried to challenge myself by adding weight and doing it on the boxes but for beginners this can be performed on the ground. | ||
+ | </ | ||
+ | |||
+ | <box left 98%> | ||
+ | Tabata Core - 20secs ON: 10secs OFF | ||
+ | * Around the World (hanging wipers, Acc 50reps) or scaled hanging knee wipers, acc 100reps) | ||
+ | * AB Mat Sit-Ups (10-12 reps) (scaled 6-8reps) | ||
+ | Maintain 10/12 AB Mat Sit-Ups on every 2nd set of Tabata, while trying to continue to accumulate 50reps of Around the world ? on the opposite round of Tabata. | ||
+ | </ | ||
links/aventyr/traning/hemmatraning/magtraening.txt · Last modified: 2020-11-06 10:37 by 127.0.0.1