This video is an Adex Club EMOM (every minute on the minute) workout with Heavy Front Swings and Hanging Knee Raises.
General Warm Up
30 Sec Back Bridge
Perform this alternating between the heavy club swings and hanging knee raises (HKR) for 30 minutes – 15 sets of 10 Club Swings alternating between 15 sets of HKRs Every Minute On the Minute.
Suggestions – Club Weight for 2 Hand 35lbs men, 20lbs women. 1 Hand 25lbs Men, 17.5lbs women.
This workout will hammer all of your core strength PLUS get those Posterior Chain Muscles working hard like Nature Intended them to be used!