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


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Sunglasses optional during workouts

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