Thursday Recovery. Actually :)


New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief


EMOM 25:

  • 30 Jumping jacks
  • 20 Single leg hip bridges (total)
  • 30 second each side, Side planks
  • 20 Sit ups
  • 30 second back plank



  • 2 minute Couch stretch each side
  • 2 minutes chest stretch each side
  • 2 minute Child’s pose
  • 2 minute laying piriformis stretch each side

For the EMOM 25 you will do 5 rounds of the listed exercises.  There actually won’t be all that much rest in this Thursday workout.  The 20 single leg hip bridges will be 10 each side, have members do 10 on one side, then 10 on the other.  Most of the minute should be taken up by the bridges, as the members should have a slight pause at the top.  The entire minute will be taken up during the side plank, as members will do 30 seconds each side.  When coaching, try to keep them aware of when to switch and tell members to make it fast. Tell them to switch at second 28.  Tell them to go fast on the sit ups so they can get a few seconds of rest.  Back planks can be scaled from straight legs to bent knees like a crab.  If someone has a elbow or shoulder problem that the back plank doesn’t work for, have them hold a hip bridge instead.  If anyone can’t keep up, have them scale the reps or time down for the EMOM so they can get through it.  No one should be doing a previous minute exercise when the next minute rolls around


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