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Four Horsemen Workout Instructions

The document describes a circuit called 'The Four Horsemen' which consists of four core exercises - knee ups, flutter kicks, scissor kicks and figure 8's - performed for increasing durations over three rounds with short rest periods in between. It also includes a set of rollbacks to pike as an additional exercise.

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alex ceni
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754 views1 page

Four Horsemen Workout Instructions

The document describes a circuit called 'The Four Horsemen' which consists of four core exercises - knee ups, flutter kicks, scissor kicks and figure 8's - performed for increasing durations over three rounds with short rest periods in between. It also includes a set of rollbacks to pike as an additional exercise.

Uploaded by

alex ceni
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • The Four Horsemen Exercise Routine

THE FOUR HORSEMEN

HERE. WE. ARE and it’s time to Get Starched!

Link to circuit:
[Link]

Instructions.
Perform 1-2x per week
Four Horsemen
1) Knee Ups
2) Flutter Kicks
3) Scissor Kicks
4) Figure 8’s
Round 1 - 20 seconds per exercise
Rest 1 Min
Round 2- 30 seconds per exercise
Rest 1 Min
Round 3 - 40 seconds per exercise
Rest 2 minutes
Perform 1 set 2 failure of Rollbacks to Pike

Link to Rollback to Pike exercise demo:

[Link]

If the circuit ever gets “easy” just add ankles weights ; )

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