Week 2, Day 1 - Core Strength Revisted

This time round I know a bit more about my body and what I can do/need to do to improve further so have tweaked it slightly:

1k wu 1:51.5 r28 min drag

Med Ball Sit Ups - 3 x 20 x 4kg - felt it much more in abs from reps 15-20 today
(Last time - 5 x 10 reps)

Javelin Stretch (Using 5ft Bar and into Bow Position) - 5 x 15s
(Last time 6-8 x 10s)

Plank - 1min 15s - 15s normal, 15s Right Arm up, 15s Left Leg Up, 15s Left Arm Up, 15s Right Leg Up
(same as Wk 1)

Plank - 1min - Same as above but without first 15s normal segment
(same as Wk 1)

Med Ball Twists (with partner) - 3 x (2 x 10 L/R) 4kg
(same as Wk 1)

Hyperextensions - using bench, hips on edge face down, partner sat on calves and holding thighs for stability - 1 x 20 (horizontal to +45 deg up), 1 x 20 (-45deg to +45deg), 1 x 10 (horizontal to +45deg)
(new for Wk 2)

Hyper Sit Ups - Hips on edge of bench, on back, partner sat on shins and holding thighs. Lower to -45deg and back up to + 45 deg, focus on driving upwards whilst abs at full stretch. 3 x 10
(new for Wk 2)

Hip Flex - 5kg DB between ankles, laid on back. Raise legs to near vertical and back down to near horizontal. 1 x 20, 1 x 15, 1 x 10
(last time - 3 x 10)

15 mins stretching - all areas and more emphasis on adductors and shoulders/pecs

1k cd 1:59.3 r23

5 mins bike, trickle to get HR under 100

Steady as she goes, work hard, improve a bit more. Feeling good and the hypers gave me that extra dimension I was looking for from this session - a good feeling in the lower back and ab muscles, exactly what I need to strengthen for a full run up attempt.