OTC Legs & Abs

Updated: Dec 13, 2019

On Trainer's Count


Warm up:

Part 1-Row Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill 100 m All together

Part 2-

20 Inchworms*


Then complete 3-4 rounds OTC of the following*:

20 Alternating Step Back KB Lunges (R+L=2) 25/35

20 SLDL (Single Leg Deadlifts) R 25/35

20 SLDL L 25/35

20 T2T Side Ups R

20 T2T Side Ups L

Rest 1 minute


*Less than 1 month @ The Community Fit?

Please complete 2 rounds, every other rep. Like only odd numbers. Just half. Just trust me.

Less than 3 months?

Please shoot for 3 rounds with every other rep or 2 rounds every rep. Less weight, use your best judgement.


Cool Down:

Low Back and Piriformis Stretches

QL Stretch

Scorpion Stretch


Post Thoughts To Comments


Sunglasses optional during workouts

111 views2 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg