Day 1
December Week 4
Forearm mountain climber - 20 REPS (total, 10 each)
Quadruped shoulder taps - 20 REPS (total, 10 each)
Hollow rock - 30 seconds (scale to challenging variation)
5 Rounds, rest as needed between rounds.
*All 3 movements in a row before any rest*
Video Support
FOREARM MOUNTAIN CLIMBER
QUADRUPED SHOULDER TAPS
HOLLOW ROCK
Day 2
December Week 4
150 - you heard right. ONE HUNDRED AND FIFTY tucked hollow rocks
*each time you break = 30 second plank hold
*big quality sets are the aim here, don’t rush through and don’t be ashamed to break
Obviously you can attempt this workout doing a normal hollow rock if you are feeling like an upgrade!
Video Support
TUCKED HOLLOW ROCK
FOREARM PLANK
Day 3
December Week 4
Deadbug hold (L arm, R leg) - 30 seconds
Hollow rock - 30 seconds
Deadbug hold (R arm, L leg) - 30 seconds
Hollow rock - 30 seconds
4 Rounds
Rest 1 minute between rounds
After 4 rounds, finish with a high plank hold for 1 minute - focusing on hips tucked under & gripping the floor.
Video Support
DEADBUG HOLD
HOLLOW ROCK
Day 4
December Week 3
50 reps of Heels to ceiling
40 reps of Double heel raises
30 reps of Towel tuck-ups
20 reps of Hollow rocks
10 reps of V-ups/tuck-ups
Work your way through this chipper workout swiftly 1x - minimal rest!
Video Support
HEELS TO CEILING
DOUBLE HEEL RAISE
TOWEL TUCK UPS
HOLLOW ROCK
V-UP