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tiger crawl w/ pu

#animal walks #tiger #push up

better alternative to bench press.... original article

turtle rolls

#core #anti #flexion #is that any good remains to be seen

Throwing matrix w/ medball

#matrix #planes #med ball

#olympic lifting #training #article

#t-spine #Mobility

Serratus basics.... not e/thing have 2 b cools....

#serratus #scapula #stability

Bear crawls....

Back extensions the right way....

#back #glute #machine

#good reads

Better pull-ups

#strength #body weight #tutorial

5 min plank.... cool.....

front elbow plank (FEP)

FEP w/ right arm elevated

FEP w/ left arm elevated

FEP w/ right leg elevated

FEP w/ left leg elevated

right arm and left leg elevated

left arm and right leg elevated

right side plank

left side plank

right side plank with leg up

left side plank with leg up

top of pushup position (TOPP)

TOPP w/ right arm up

TOPP w/ left arm up

TOPP w/ right leg up

TOPP w/ left leg up

TOPP w/ right arm and left leg up

TOPP w/ left arm and right leg up

right side plank, elbow locked

left side plank, elbow locked

Here’s a guide for estimating the duration:

3 seconds per exercise = 1 minute total

6 seconds per exercise = 2 minutes total

9 seconds per exercise = 3 minutes total

12 seconds per exercise = 4 minutes total

15 seconds per exercise = 5 minutes total

WARM UP - quick one for the hurried souls....

#warm up

CORE VARIATION - Martin Rooney offers some new abstakular punishement for you in Diesel Crew site.....

#core #floor #ideas

RKC Plank - making your fav excrs harder...

#core #evolution

SHOULDER MOBILITY - forearm wall slides for scaps....

#scapula #mobility #shoulder

Much of old stuff but good refresher on what/why/when?-things.....

#lower body #upper body #mobility

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