Step 4 Core Workouts: Add Hollow/Arch, DB Fly, Scap Pulls

Written on 05/23/2025
Calvin Tomkins

Step 4 Core Workouts: Add Hollow/Arch, DB Fly, Scap Pulls

Review videos on Hollow Body and Arch Holds, Bent Over DB Fly, Scapula Pulls

Strength (M,W,F) 15min EMOM (3Rds, 50s work, 10s rest) 

  • Min 1: Work up to 50 sec Hollow Body Hold 
  • Min 2: Work up to 50 sec Arch Hold
  • Min 3: Bent Over Dumbbell Fly 
  • Min 4: Scapula Pull or Plank 
  • M1in 5: Burpees (Stepping or Jumping)

Cardio (T, Th):  5m Walk, then 4X5min: 3m jog,1m walk