Home Workout - Grip & Core

3-4 sets, :30-60 seconds holds per position
- L-Sit OR Dip Hold (Top OR Bottom Position)
- Dead Hang Hold (Top OR Bottom Position)
- Push-Up Hold (Top OR Bottom Position)
- Rest as needed between sets
For all of these holds we’re looking to maintain tension while maintaining the best position we can. For the L-Sit/Dip holds, look to keep tension in the chest/lats by pushing into the blocks/floor. For the dead hang, only go to the top position if you can use your lats, otherwise build that grip in the bottom position. With the push-up hold, use the position that really pushes you while maintaining tension in the chest and abs.

2-4 set per side
Suitcase Carry x 2 minutes Max Distance
Rest, repeat on opposite side
Grab the heaviest weight you can handle for this. If you’re limited for distance you can use the figure 8 loop I demonstrate in the video. You want to try to get as much distance with 1 arm over the 2 minutes as possible. Try to not put your weight down till the time is up! Rest just enough to catch your breath and go to the opposite arm. Rest as needed between sets. If you have access to a heavier weight, you should aim for 2-3 good sets. If you’re limited by weight, I would aim for 3-4 sets. Do your best to avoid leaning excessively to one side or the other, look to feel the midsection working here, as well as the grip.

2-3 sets
Reverse Wrist Curls x 10-15 reps
OR
2-3 sets
Hammer Wrist Curls x 10-20+ reps
Looking to finish the forearms off here with just some simple muscle building work. If you have access to lighter weights, go for the reverse wrist curls. Try to stay smooth and controlled with them, squeeze out every quality rep you can. If you don’t have lighter weights, but do have something heavier, you can try the hammer wrist curls. You’ll need to play with the angle and find what works for you, but try to make the forearms do more of the work here.

2-4 sets
- Plank x :10 seconds
- 1-Leg Plank x :10 seconds
- 1-Leg & 1-Arm Plank x :10 seconds
- Rest x :10
- Repeat again but with opposite 1-Leg/1-Leg & 1-Arm Plank
- Rest :30 seconds, repeat for sets
Keys here will be to avoid collapsing in the shoulders and staying tight in the midsection. Push those shoulder blades to the ceiling to find some tension and pull the belly button in to get abs on. Try not to collapse as you go through the variations, stay tight! If the single leg variations are too much for you, go with a regular plank for :60 instead. Repeat for sets, but stop while the quality is still high.