GPP Standard
6 rounds with great form @ moderate speed:
20 stab twist crunch R
20 stab twist crunch L
20 twisting good morning (low weighted) R 15/20
20 twisting good morning (low weighted) L 15/20
20 tick tocks R
20 tick tocks L
20 rev. KB woodchoppers R 25/35
20 rev. KB woodchoppers L 25/35
20 side ups R
20 side ups L
Post Rx, or reps completed to comments.
GPP Masters
4 rounds with great form @ moderate speed:
20 stab twist crunch R
20 stab twist crunch L
20 twisting good morning (low weighted) R 15/20
20 twisting good morning (low weighted) L 15/20
20 tick tocks R
20 tick tocks L
20 rev. KB woodchoppers R 25/35
20 rev. KB woodchoppers L 25/35
20 side ups R
20 side ups L
Post Rx, or reps completed to comments.
Daily Extras -
Workout Notes:
The videos for the twist crunches and good mornings are showing an alternating movement. For the purposes of this workout do all 20 reps to the same side before switching.
If you are off-site and don't have a stab ball, sub piri crunches for stab crunches.
HERE is a great explanation of the wood chopper movement (except it's a reverse).
If you haven't achieved a dull ache (burn) in the targeted muscles (obliques generally) by the 10th R of the movement - slow down/form up. OK, maybe not with the wood choppers.
Remember, tick tocks are only effective with full ROM. Sometimes we hurry these and waste the benefits.
Careful now, this workout has made folks VERY sore afterwards. Almost STUPID SORE. It was sneaky too! After the workout most said they "didn't feel a thing!" If those words ever cross your lips - brace yourself - usually a painstorm is a'comin. Scale for intensity (weights) and volume (rounds/reps) if you are unsure.
Put a hurry on between exercises. NOT during! Just move quickly between exercises.
Musings …
Gotta admit, this one took me by surprise. I have a feeling the fun has only just begun.
Thumbnail : Congrats to Libby! 45 lbs. down! Strong work!