1.11.14 Training Session (1), Corefest

Workout
Jumping Jack Matrix
Then:
Heavy MB Warm-up (M@25-30, F@15-20)
5x Oblique Toss +
5x Chest Pass +
5x Oblique Toss
Rotate through for 60s
Do 7x (each) Partner Ball Slam for “active recovery”
3 consecutive rounds
Then:
A1 20x Landmine Russian Twists
A2 10-12x Reverse Crunches on Bench
Rotate back and forth for 12 minutes, resting as little as possible between supersets.
Then:
B1 10-12x Hanging Leg Raises, slow and controlled.
B2 30x (15x each direction) “Stir-the-Pot” on a Swiss Ball
Rotate back and forth for 12 minutes, resting as little as possible between supersets.
Then:
C1 10-12x Swiss Ball Mountain Climber 
C2 20x Bulgarian Bag Full Moons
Rotate back and forth for 12 minutes, resting as little as possible between supersets.
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
Landmine Russian Twists. Coincidentally, Inna picked this up quickly. Perhaps because she's Russian.

Landmine Russian Twists. Coincidentally, Inna picked this up quickly. Perhaps because she’s Russian. The key here is hips, hips, hips. Speed is also a prerequisite. Few are aware but the abdominal wall is mostly fast twitch fibers, which means it responds best to powerful, fast movements like throwing spears or punches.

Stir-the-Pot. The goal is to rotate the arms in as big a circle as possible WITHOUT allowing the body to move. Tricky.

Stir-the-Pot. The goal is to rotate the arms in as big a circle as possible WITHOUT allowing the body to move. Tricky.

Swiss Ball Mountain Climbers, the most demanding movement of the day.

Swiss Ball Mountain Climbers, the most demanding movement of the day. Because we do so little Swiss Ball work a lot of people struggled on this one. Alison looking strong and stable however.

Full Moons, a staple of any good core program.

Full Moons, a staple of any good core program.

It was interesting how difficult many of these movements were for everyone. The reverse crunch targets a less-than trained portion of the abdominal wall, the lower portion.

It was interesting how difficult many of these movements were for everyone. The reverse crunch targets a less-than trained portion of the abdominal wall, the lower portion.