Core Day – Lever & Compression Work

core 60 min BenchParallettesPull-Up BarRings

Extracted from whiteboard photo: 475255501_2423964104608001_5917224650338311656_n.jpg

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Exercises
Round 1
1
Knees to Elbows
10
2
Front Lever Raise
6-8
3
L-Sit to Tuck Planche
10 on dip bars
4
Dragon Flag
10
5
Toes to Bar
12
6
Superman Hold
30sec
7
Hollow Body Hold
1.5min
Round 2
8
Leg Raise
12-15
9
Ice Cream Maker
8-10
10
Back Lever
10-30sec tuck or full
11
Windshield Wiper
6 each
12
Skin the Cat
6
13
Oblique Twist
10 each side
14
Hollow Body Hold
1.5-1.2min
Round 3
15
Knee Raise
12 hanging + 12 on dips
16
V-Up
10-15 on dips or ground
17
Ring Rollout
5-10
18
Leg Raise
10 on dip bars
19
L-Sit
30sec hanging
20
Front Lever
30sec
21
Knees to Elbows
10
Max Finisher
22
Hanging Leg Raise
max
23
Knee Raise
max
24
Flutter Kick
max
25
Ring Rollout
max
26
Hollow Body Hold
max