Nina Williams workout

Warm Up: 20 minutes of easy to moderate bouldering

Round 1: Hangboard Specific Workout

1) 1-Arm Dead Hangs – Pulley System, Half Crimp, 2- Pad Edge

• Time On: 5 seconds
• Reps: 3 (alternating sides)
• Rest: 2-3 minutes
• Sets: 6-8
• Weight Off: Make sure 5 seconds is challenging each rep

2) Dead Hangs – Half Crimp – Quarter Pad Edge

• Time On: 10 seconds
• Reps: 1
• Rest: 2-3 minutes
• Sets: 6-8

3) Dead Hang Repeaters – Pinch

• Time On: 7 seconds
• Time Off: 3 seconds
• Reps: 5
• Rest: 2-3 minutes
• Sets: 6-8

Round 2: Power Specific Training

1) Weighted Pull Ups on Rings

• Reps: 4
• Rest: 2-3 minutes
• Sets: 4-6

2) Weighted Negative Pull Ups on Rings (Video)

• Reps: 4
• Rest: 2-3 minutes
• Sets: 4-6

Round 3: Core Specific

1) TRX Planks

• Time: 90 seconds
• Rest: 1 minute
• Sets: 3

2) Ab Roller (Video)

• Reps: 20
• Rest: 1-2 minutes
• Sets: 3

3) TRX Right and Left Side Planks (Video)

• Time: 1 minute each side
• Rest: 1 minute after you complete each side
• Sets: 3

4) Crunches

• Reps: 50
• Rest: 30 seconds
• Sets: 4

Nathaniel Coleman core workout

CORE TIME WORKOUT
Estimated time: 30-40 Min
Rest 1-3 minutes between each named section. Breathing is key! Exhale on contraction of muscle, inhale on release. 
Round 1 is forwards through circuit
-then plank set A
Round 2 is reverse through circuit
-then plank set A
Round 3 is random order circuit
-then plank set B

Circuit:
30 seconds - Bicycles
10 seconds - Six inches 
30 seconds - Penguins

10 seconds - Toe touches
30 seconds - Box Knees 

10 seconds - Flutter Kicks
30 seconds - V-ups( with twist)
10 seconds - Toe touches
30 seconds - Core rotations ?
10 seconds - Six inches
30 seconds - Rowboats

Plank Set A:
20 seconds - forearm plank
10 seconds - side plank
7 second - reach through
3 second - side plank
Repeat side planks/reaches on other side

Plank Set B:
15 seconds - regular plank
15 seconds - right arm reach
15 seconds - left arm reach
15 seconds - left leg reach
15 seconds - right leg reach
15 seconds - regular plank 5 seconds - side plank
5 seconds - reach through
5 seconds - pulsing reach through
Repeat 3 times on right, 
then 20 seconds mountain climbers.
Then repeat 3 times on left, 
20 seconds mountain climbers

Supermans:
I's, Y's, T's, A's, Swimmers:
20 seconds each at own pace

Final planks: 
10 seconds - regular plank
20 seconds - right arm/left leg reach
20 seconds - left arm/right leg reach
10 seconds - right arm/left leg reach
10 seconds - left arm/ right leg reach
30 seconds - regular plank

- *Six inches - Lie on your back, making sure your back is straight and your core is tight. Stretch your legs out in front of you, with your feet together. With your hands by your sides, slowly lift your legs about six inches off the floor. Hold this position, using your stomach muscles to keep you stable. Hold the position for three seconds and rest.

- **Penguins - Touch the toes with right/left hands.

-***Toe touches 

- Box knees

- Flatter kicks

- V-ups with twist 

- Rowboats