Chase the Deadbug
3 Sets:
1) Decline&Incline Push-Ups, Step-Ups, Dead Bugs
2) Dips, Hip Thrust, Kneeling Extension
3) Finisher: Burpees x2 sets
1st Set
- Decline&Incline Push-Ups
- Set a target number of decline push-ups (feet elevated on chair or other surface, hands on the ground) that you can complete and feel that you could perform a few more (i.e. 16). After completion, quickly switch to an incline push-up (hands elevated, feet on floor) and perform half the number of repetitions as you performed decline (i.e. 8). The incline push-ups should be easier, but you will already be fatigued from the decline push-ups
- To increase difficulty: increase reps
- To decrease difficulty: decrease reps
- Set a target number of decline push-ups (feet elevated on chair or other surface, hands on the ground) that you can complete and feel that you could perform a few more (i.e. 16). After completion, quickly switch to an incline push-up (hands elevated, feet on floor) and perform half the number of repetitions as you performed decline (i.e. 8). The incline push-ups should be easier, but you will already be fatigued from the decline push-ups
- Step-Ups
- Perform alternating leg step-ups using chair or other elevated surface
- To increase difficulty: wear weighted backpack or hold heavy objects in hands
- To decrease difficulty: pick lower elevated surface/floor and drive knee up
- Perform alternating leg step-ups using chair or other elevated surface
- Dead Bugs
2nd set
- Dips
- Use chair or elevated surface to perform dips
- To increase difficulty: elevate your feet on textbooks, another chair/couch
- To decrease difficulty: move feet closer to your body
- Use chair or elevated surface to perform dips
- Hip Thrusts
- https://www.stack.com/a/hip-thrust
- To increase difficulty: try single leg
- To decrease difficulty: lie with back flat on ground and bridge up
- https://www.stack.com/a/hip-thrust
- Side Planks
- To increase difficulty: elevate feet onto chair or other surface
3rd set
- Burpees
- Perform to set number, rest 3 minutes, perform same number again