2025 09 11 Week 1 Cycle 4 Conditioning
Let’s make Thursday a sharp, efficient Core + Conditioning day — something that complements your Warrior Sculpt recovery, keeps your abs engaged, and adds a bit of grit without overloading your system. It’s modular, home-gym friendly, and can be scaled for solo or partner flow if Lynnsey wants to jump in.
💥 Thursday – Week 1 (Cycle 4): Core + Conditioning Circuit
✅ Focus
- Core Stability & Strength
- Slam Ball & KB Conditioning
- Short, High-Output Intervals
- Optional Partner-Friendly Format
🔥 Warm-Up (6–8 min)
Core Prep Flow:
- 10 Bird Dogs (5/side)
- 10 Glute Bridges
- 30s Dead Bug Hold
- 10 KB Swings (light)
- 30s World’s Greatest Stretch (each side)
🧱 Core Block – Strength & Stability
| Movement | Sets x Reps | Notes / Cues |
|---|---|---|
| Hollow Body Hold | 3 x 30 sec | Low back pressed, arms extended |
| Slam Ball Russian Twists | 3 x 20 (10/side) | Controlled twist, feet elevated |
| KB Suitcase Carries | 3 x 30 sec/side | Core + grip challenge |
| Slam Ball Toe Taps | 3 x 20 | Fast feet, light contact |
| Plank to Push-Up | 2 x 10 | Core + shoulder stability |
🧠 Rest 30–45 sec between sets. Focus on control and clean transitions.
⚡️ WOD – “Core Burn Circuit” (3 Rounds for Time)
3 Rounds:
- 10 KB Swings
- 10 Slam Ball Ground-to-Overhead
- 10 Sit-Ups
- 10 Push-Ups
- 30s Wall Sit
- 30s Hollow Hold
💡 Track total time. Aim for clean pacing, not burnout.
🧾 Post-Workout Notes
- Core activation: 🔥 / steady / needs more
- Slam ball fatigue: grip / breath / shoulders
- WOD pacing: aggressive / controlled / survival
- Recovery plan: light walk, hydration, stretch
Want me to sketch Friday’s run options next — intervals vs. steady-state — or prep Saturday’s pull workout to round out your lifting split? You’re building a rhythm that’s strong, smart, and sustainable.