Warm-Up
General (8:00): 3:00 Easy Row, Bike or Jog (conversational pace) Then 2 Rounds, steady: 8 Air Squats 8 Glute Bridges 6 Inchworms 5 Alternating Reverse Lunges (bodyweight, no knee touch) 10 Dead Bugs (total) 8 Hollow Rocks Specific (10:00): 1 Round, slow and controlled: 5 per side Low Lunge Hip Flexor Stretch (2 seconds hold, then stand) 5 Slow Reverse Lunges per leg (3 seconds down, tap rear knee lightly to the floor or a pad) 8 Sit-Ups with a slow lowering phase (shoulder blades touch, hands reach overhead at the top) Then 2 Rounds, building speed: 10 Alternating Reverse Lunges (knee touches the ground) 10 Sit-Ups (hands touch above head at the top) Rest 45 seconds between rounds. Finish with 1 Round at workout pace: 10 Alternating Reverse Lunges 10 Sit-Ups Self-check: if all 10 lunges touch the knee with control and the 10 sit-ups stay smooth with no pauses, do Rx (40-30-20-10). If your knees, lower back or hip flexors complain, or you stall mid-round, do the scaled version (30-25-20-10 with a pad and anchored feet).
Coach's note: Easy, unhurried prep for Sunday: it wakes up the quads, glutes and hip flexors for 100 reverse lunges and the abs for 100 sit-ups. If the knee-touch lunges and hands-overhead sit-ups felt smooth in the last round, go Rx. By the end you should feel warm through the hips and trunk, not tired.
Ground Control
For Time:40-30-20-10Alternating Reverse Lunges (total reps, rear knee touches the ground)Sit-Ups (shoulder blades touch the floor, hands touch above head at the top)
Coach's note
- Stimulus
- Steady-hard burner, about 8-10 min Rx (cap 12:00). Pace it like a 10-minute piece, not a sprint: 40 lunges first will cook your legs, and you still owe 100 sit-ups.
- Muscles
- Quads and glutes take the lunges, then abs and hip flexors on sit-ups. Your legs are the limiter: they are fatigued before every sit-up set, so keep sit-up reps smooth rather than fast.
- Strategy
- Lunges: 40 as 4x10, 30 as 3x10, 20 as 2x10, 10 unbroken. Sit-ups: 40 as 20-20, 30 as 15-15, then 20 and 10 unbroken. Rest 3-5 sec between sets. Touch every knee and every overhead reach.
- Scaling
- Scaled is 30-25-20-10: aim for 6:30-9:00. Tap a pad lightly and anchor your feet on sit-ups. Keep the same breaks: lunges in sets of 10, sit-ups in sets of 10-15.
Cool-Down
3:00 Easy Walk or Bike Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Figure-4 Glute Stretch on your back (each side) 1:00 Foam Roll Quads (each leg) 1:00 Sphinx or Cobra Stretch for the abs 1:00 Supine Spinal Twist (each side) 1:00 Child's Pose
Coach's note: Quads, glutes and hip flexors did the lunging and the sit-ups worked the hip flexors and abs. The couch stretch and quad roll target the front of the leg, the figure-4 opens the glutes, and the sphinx stretch lengthens the abs. The twist and child's pose settle the lower back after all those sit-ups.
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