December 15, 2015 Sam Mugavero

12/16/2015: Trunk Strengthening with Glute Bridges, Ab Work, and Bird Dogs


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups,10 Squats, and MAX time Plank hold.


Complete 5 Rounds of the following (18 minute time cap). If you finish and need more work, perform 50 Pushup-to-Plank as quickly as possible.

50 Double Unders or 100 Jump Rope Skips

15 Spiderman Plank (each side is ½ rep)

15 Bird Dogs   (each side is ½ rep)

15 Hollow Rocks

15 Glute Bridges

Record your time, but focus on quality in each of these movements.