Advanced Bodyweight, Class 5: Hold it in the Hole
Advanced Bodyweight Program • 13m
Trainer: Missy
Duration: 40
Class Type: partial video
This week we are starting off string with assisted finger pushups and a variation of single leg movements. We are going to get stronger holding it in the bottom with long pauses in the hole.
Warm Up:
60 seconds each movement x2 rounds
1. turkish get up right
2. turkish get up left
3. single leg glute bridge (switch sides half way)
4. hollow body rock
5. advanced bird dog
Program:
(1.2.3) repetitions x3 round
1. finger pushups (1 minute rest between sides)
2. bottom position hold foot off the ground with 3 count pauses each side
3. bilateral down pistol hold bilateral up 3 count hold
4. baby turkish get up each side for rep ladder
rest 3-5 minutes between rounds
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