Strength and Stability

We’ve got some triplets

A lot of these movements will be hitting some weaknesses.

Perform each movement slowly and deliberately.

One minute of work 15 seconds of rest of the following movements.

3 rounds at each triplet

2 minutes rest between each triplet.

• side plank or single kettlebell carry
• 1 arm swings (30/30)
• lateral duck unders or alternate lateral lunges

Rest 2 minutes

• Alternate bird dogs
• 1 arm ring rows
• Hindu push-ups (or variations of)

Rest 2 minutes

• lateral band side steps
• step-ups (slow and weighted if you’re strong enough)
• Lateral hand walks

Here’s a good demo of bird dogs Jim Smith.

This exercise is meant to be done slowly with a braced core.

Planks and side planks should be done with as much tension as possible.

After 30 seconds of holding a plank, you should be very uncomfortable.

Here’s a demo from Dean Somerset