RULES FOR CREATING YOUR WORKOUT

STEP 1 – Pick the exercises

Choose 5 exercises from the following list (click on the page numbers at the bottom of this page to find the different exercises). You can do this randomly without looking first, or scan through and pick the exercises that you think will work well together.

STEP 2 – Pick the structure

Choose the structure of your workout from the following:

Tabatta 

• Work out hard for 20 seconds
• Rest for 10 seconds
• Complete 10 rounds

15 minute AMRAP

30 seconds of each exercise in turn. As little rest as possible. 

STEP 3 – Name it!

Time to name your workout. Take your mother’s maiden name and your pets name and add them together. My workout is called ‘The Wild Marlin’ ?. 

STEP 4 – Post it in the comments section and Tag your friends

Don’t forget to tag the people that will do this workout with you. 

EXAMPLE

Here is my workout:

Name: The Wild Marlin

15 min AMRAP of exercises: 3,4,10,14 and 15.

The core strength workout you have just designed will help you become a heathier, stronger and more confident athlete. As always in Crossfit, function comes first, and the core is an incredibly important part of all functional movement, so that is why it must not be neglected. Abs are often mistakenly seen as a sign of a strong core, but it is possible to have well defined rectus abdominis (the outer muscles that form a 6 pack) and still have a weak core.

1. Single Arm DB Overhead Split Squat

The single leg variations are endless. It should keep you busy for a couple months. On the heels of our single Arm Overhead Squat from two days ago, this movement will be a little more accessible for many. The Flexibility to hit this position is significantly less than the double leg squat version. 

Ensure you Body tracks straight up and straight down. 

https://www.instagram.com/p/BYBOrQFgKTx/?taken-by=functional.bodybuilding

2. Weight Hollow Hold Scissor Kicks

Controlling a variety of different lower body movement patterns while maintaining a hollow body position requires practice.

We have shown drills before where we attempt to hold isometrics in the core and upper body while moving the lower body through patterns like flutter kicks and wipers. These scissor kicks are yet another pattern that can help grow your motor control in the hips all on top of a stable midline and a solid core workout. 

https://www.instagram.com/p/BX-h-svAflv/?taken-by=functional.bodybuilding

3. Feet Elevated Ring Plank

Strong core and healthy shoulders are a difference maker in the fitness game. Do not underestimate the power of static bridges, planks, and their variations. A lot can be said for having positions like these in your strength and conditioning program year round. 

https://www.instagram.com/p/BXfysk5gTyt/?taken-by=functional.bodybuilding

4. Tall to Half Kneeling Get Ups With Ball

Tall to half kneeling get ups with an 18″ 100# Ball. These are a great oblique and leg exercise. Try this interesting variation from Sam Dancer.

https://www.instagram.com/p/BWQyVedj-E3/?taken-by=samdancing&hl=en

5. Overhead Hold from Tia-Clair Toomey

A great overhead hold to stabilise and strengthen your midline from The Fittest Woman in The World.

https://www.instagram.com/p/BWSJ-fLD3iE/?taken-by=tiaclair1&hl=en

6. Rower Pike Up?

?This is a great anterior core exercise to help develop not only the rectus abdominus, but also the hip flexors like the psoas and quadriceps.

?I love that it also is a great shoulder stability drill too.

7. Band Resisted Deadbug?

?The deadbug is one of our favorite hollow body core motor control exercises. The band resisted variation helps to ensure the the athlete learns how to coordinate their upper body with lower body around a hollow body.

✅Ensure there is a decent amount of banded tension you are resisting. Also keep the low back pressing into the floor aggressively throughout the exercise. .

8. Plank March?

?This exercise is a great warm up movement and combines some unilateral scapular stability work with a quick hit to the core.

Try 30-45sec continuous alternating marching in your warm up combined with some easy rowing.

9. Side Plank Rotations?

?This is a great closed chain rhomboid exercise and can serve as a great warm up drill on days you are going to have an upper body pulling or pushing day.

?Pair this with a single leg wall sit to give your hips and shoulders the prep needed for todays training.

10. Dumbbell Side Plank?

?The Side Plank is so often thought of as a core strengthener only. But the realty is that it is a terrific scapular strengthener too.

?This variation with the Dumbbell above is a terrific way to train both shoulders in the same plank. Keep your arms in a straight line by stacking the shoulders over one another as best as you can.

11. Half Kneeling Landmine Press?

?The landmine is a great tool for vertical pressing. It allows for a unique range of motions and pressing angle. I like it for clients that are still working on getting full shoulder flexion and can’t quite go overhead yet.

?This also serves as a great tool to warm up the shoulders and core for pressing work.

12. Bird Dog?

?Don’t Over complicate things when it comes to prep and warm up. The bird dog is a classic. Crossing the midline of the brain to get both sides of the bodh doing separate movements is an excellent when to wake up the CNS and connect opposite sides of the body!

?12 Bird Dog per side followed by and reverse quadruped Crawl for 15m x 3 sets. Give this warm up a shot.

If you want to learn more, follow Marcus Filly’s Excellent Functional Bodybuilding program on instagram. 

13. STRICT TOES TO BAR

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14. WINDSHIELD WIPERS

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15. HOLLOW ROCKS

Have fun!