Goal

Work on swinging control and core strength for stability on the bar.

Warm Up (10 minutes)

Strength and Skill Work (40 minutes)

Kipping Swing Practice (controlled swings on the bar)

4 sets of 8-10 swings

Knee Raises with Hold (pause at the top of each raise)

4 sets of 8 reps

Lying Leg Raises (with hip lift at the top)

4 sets of 10 reps

Plank Walk-Outs (from hands to forearms)

3 sets of 8 reps

Hanging Leg Raises (with small lift)

4 sets of 6 reps

Cool Down (10 minutes)

Lat, shoulder, and hip flexor stretching