Workout of the Day

April 18, 2026

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April 18, 2026

Hollow Hold & Superman Hold

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Advanced / RX30 minNo EquipmentEMOM

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jumping Jacks
30
Shoulder Rolls
10 each direction
Thoracic Rotations
10 each side
Glute Bridges
15
World's Greatest Stretch
5 each side
Bear Crawl
10m forward + back

Every Minute on the Minute for 16 minutes — 4 complete rounds of 4 min. 3 work movements + 1 active rest per block. Aim to finish each work minute with 10+ sec to spare. ⚡ Adjusted to 16 min for perfect rounds.

Superman Hold

Min 1 of 4 (repeats every 4 min)

30 sec
Run 400m

Min 2 of 4 (repeats every 4 min)

Hollow Hold

Min 3 of 4 (repeats every 4 min)

30 sec
Rest / Mobility

Min 4 of 4 — box breathing, shoulder rolls, or hip flexor stretch

1 min

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to return to normal.

Box Breathing (4-4-4-4)
2 min
Lying Quad Stretch
45 sec each side
Thread-the-Needle Stretch
45 sec each side
Child's Pose
60 sec
#advanced#30min#no-equipment#emom#core#running

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