Nuclear Core 02/01/21
Equipment: 10-35 lbs DB or KB
WARMUP:
Standing Bicycles - 10/side
Roll down swaying side to side
Active Runner’s Lunge / Plank - 5/side
High Knees - 20
Burpees - 8
WORKOUT:
40/20 : Work/ Rest with AMRAP in 40s
Set 1:
Forearm plank hold - 40s
Eagle Crunches - AMRAP switch sides halfway
Side plank Switches (left through to center right, and repeat)- AMRAP in 40s
Set 2:
DB / KB Switches 10/side or AMRAP
DB / KB Side bend - 10/side or AMRAP
DB / KB Pass around - 10/side or AMRAP
Set 3:
Mountain climbers or modified without impact - 15/side or AMRAP
Bicycles - Slow and controlled - 10 or AMRAP
Hip Bridge with DB or KB - 15 or AMRAP
COOLDOWN:
Laying down side twist each side
Happy Baby
Banana side stretch each side
Sphynx hold for a few breaths
Cobra pose - center / left / right - 2 x
Lunge / Hip Flossing - left and right side
“Going for a stroll” - 3 / side
Arm cross body and elbow holds
Half neck rolls - 2 / side
Isometric neck holds parallel to shoulder and looking down 45 degrees from shoulder
Wrist stretches
