December 2, 2018 – Core Strength/Bike

December 2, 2018 – Core Strength/Bike

Supplemental Core

If you did not do the strength workout Wednesday, go back and get that done! If you did but you want a bit more core today then complete the following for your very own AK Athlete 6 pack.

READ: TEMPO PRESCRIPTION

5 rounds:
15-20 Hollow rocks
Rest 20 seconds
5-8 Jefferson Curls (light – I like using a barbell, but lighter dumbells are ok. repeat- do not go heavy!) @5151
rest 60 seconds

4 rounds
8 reps each arm Glute Bridge Single arm DB Press @2111
10 ipsilateral deadbugs each side @3231
Rest 60 seconds

3 Rounds
10 teapot each side @3151
30-45 second sorrenson or superman hold
Rest 60 seconds

2 Rounds
20-30 hip extentions (unbroken)
1 min hollow hold/or side star plank (30seconds each side)
rest as needed

1 round
50-100 ab mat situps (no hand throw if possible)


Supplemental Bike

Warmup: 15 minute bike warm up routine

5×30 seconds single leg spinning (each leg)

Main set: 30-45 minutes of work.

We will be playing with cadence and including a couple power intervals.
3-4 rounds of 10 minutes:
5 mins @ Zone 2 spinning at cadence 90-95 rpm
2 minute at Zone 3 between 70-80 rpm
15 seconds @ Zone 5 – power interval in high gear/low cadence/out of saddle
1 mins @ Zone 1 easy
15 seconds @ Zone 5/6 – power interval in high gear/out of saddle
1:30 remaining time @ Zone 1 easy

Cooldown: 10 minutes @ Zone 1