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Goku Core

A medium-hard core workout

1. Warmup

Core warmup

60s Plank

Rest 60 seconds

Handstand preparation - can do as negatives
Heart warmup

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

L-sit Progression

2. Core Work

Hanging - coming down from top of pull up

Rest 30 seconds

Rest 30 seconds

Holding the pull-up

Rest 60 seconds

Rest 60 seconds

L-sits - do the pull ups explosively

15-30s L-sit

Rest 60 seconds

15-30s L-sit

Rest 60 seconds

6-10 L-sit Pull Up 📄

Rest 60 seconds

6-10 L-sit Pull Up 📄

Rest 60 seconds

Hanging - can do windscreen wipers negatively

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Ring ab-rollouts

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Back lever - do negatives

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Ring hold

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds

Rest 60 seconds


3. Cool Down

Stretch