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Goku Core

A medium-hard core workout

rahulko

Created by

rahulko

Workout Breakdown

Warmup

Core warmup

1

Plank

1 set × 60s

2

Reverse Plank

1 set × 60s

3

Side Plank

1 set × 60s

4

Hollow Body Hold

1 set × 60s

5

Arch Body Hold (Prone)

1 set × 60s

Handstand preparation - can do as negatives

1

Stomach-to-wall Handstand Practice

1 set × 3×30s

Heart warmup

1

Squat Jump

1 set × 3×30 reps

Core Work

Hanging - coming down from top of pull up

1

Russian Leg Lifts

1 set × 4×3 reps

L-sits - do the pull ups explosively

1

L-Sit Hold

1 set × 2×15-30s

2

Pull-Up (L-Sit)

1 set × 2×6-10 reps

Hanging - can do windscreen wipers negatively

1

Hanging Knee To Elbow Raises

1 set × 10 reps

2

Dragon Flags

1 set × 3-10 reps

3

Hanging Knee To Elbow Raises

1 set × 10 reps

4

Dragon Flags

1 set × 3-10 reps

5

Hanging Knee To Elbow Raises

1 set × 10 reps

6

Dragon Flags

1 set × 3-10 reps

7

Hanging Knee To Elbow Raises

1 set × 10 reps

8

Dragon Flags

1 set × 3-10 reps

Ring ab-rollouts

1

Ab Rollout - Rings

1 set × 4×10 reps

Back lever - do negatives

1

Skin The Cat

1 set × 2×4 reps

2

Back Lever

1 set × 2×5s

Ring hold

1

Rings Support Hold (Turned Out)

1 set × 4×30s

Cool Down

Stretch

1

Leg Extension

1 set × 5 reps