072 : 004 The Quest S2E6 Center mass
These sessions for most people are going to be on the frustrating side because there is a learning curve, the exercises are not always standard, and therefore more attention is required to understand the sensation. Likewise, dedicating a session to “core” training does feel kind of incomplete to some degree. I don’t know why that is, but I feel it too. I’m still going to play with this concept because I want the focus on my back and developing the often neglected rotational tissues of the spine. I forgot to get the lat pulls down in and I had a really good Idea for a variation. But for whatever reason they slipped my mind until we were almost done with the session. Feel free to add them in.
Warm
3 rounds 30-sec of each:
3 rounds
15-sec scap pull
15-sec hollow swing
Work
2 min spine CAR / thoracic CAR
then
4x 20/10 Box pike
4x 20/10 Reverse hyper
4x 20/10 Back extension / weighted, no hold
4x 30/30 Roll out
4x 20/10 Russian twist
