TGC Runners Strength Series: Week 6: Workout Two: Upper Body and Core Workout
Welcome to the TGC Week 6, Workout 2- the last upper body and core focused workout in the series.
The core stability plank combo acts as a transition between upper body supersets. Choosing the plank version that allows for continuous hold rather than opting for breaks is recommended. It's also helpful that breaks are allowed if necessary, maintaining the workout's accessibility.
Upper Body Superset:
The first exercise in the superset includes a slower-paced eccentric phase, meaning the muscles lengthen under tension, which can improve strength and control. The second exercise in each superset is performed at a regular pace for balance.
Dumbbell Guidance- I used for 4kg dumbbells. Make sure you don't use too heavy DB as that might cause poor form.
Want to warm up before you get into this workout: • TGC Runners Strength Series Warm-Up
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Char
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'Fuel Your Run, Build Your Power: Strength Training for Stronger Runners!'
Timestamp:
0:00 Intro
2:04 Week 6 WO2: 45 Seconds Work 15 Seconds Break
DB Slow Eccentric Chest Press
Repeat
DB Slow Pull Over
Repeat
‘Plank Combo’: Do each exercise for 45 seconds with 15 seconds break
Plank
Side plank
Switch sides
DB Slow Reverse Fly
DB Slow Front Raise
Plank Combo
DB Shoulder Press
DB Slow Side Raise
Plank Combo
DB Slow Bent Over Row
DB Renegade Row
Plank Combo
DB Triceps Kickbacks
Push Ups
Plank Combo
Side Crunches
Crunch Pulses
31:05- Finisher- 60:20 Rest-Take breaks in the 60 seconds work if/when needed.
Mt Climbers
DB Plank Weight Drag Through
33:40- Stretches/Finished
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Welcome! I'm Charlotte, co-founder and Run & Strength Coach for CMF Running. My mission is to assist runners in reaching their goals through personalized training plans and comprehensive support. I prioritize not only running but also strength training, injury prevention, and overall well-being to foster well-rounded and successful athletes. Guidance, consistency, and community support are key elements in achieving peak performance. Through my coaching and mentoring, I strive to empower runners to conquer their goals and relish the journey. My commitment to clients' success is evident in my personalized approach and unwavering dedication to their athletic development.
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Disclaimer: These workouts are training enhancements only. They are not substitutes for consulting a health professional for prior or current health conditions or injuries. Engaging in this exercise workout or exercise program is a choice made at your own risk, and you are responsible for any injuries that may occur during the workout.