Sample Interval Workout

CST Bodyweight Glide
By Coach Ryan Murdock

6 movements designed to work the body, especially the core, in each of 6 planes and axes—the "6 degrees of freedom".

 Heaving component: Knee-in

 Pitching component: Inverse V-up

 Yawing component: Side knee-in (modified grasshopper)

 Surging component: Sliding mountain climber

Rolling component: Side plank knee-in

 Swaying component: Tadpole (frog kick)

Interval protocol using these 6 movements. 3 circuits totalling 11 minutes.