Layouts and Fulls require great core strength,plyometric, oblique strength, hamstring and glute strength to sustain the hollow body position required in a layout and necessary to perform an efficient twisting skill. Prone Hold Side Planks Full Drills on Ground...
Jump Workout – 3-4 Times a Week 1 set of 20 leg lifts in pike and straddle 1 set of 20 hurdler lifts on each side 10 leg lifts or knee lifts 20 punches on soft mat 5 toe touches 5 pikes 5 hurdlers – both sides Core Conditioning – 3 Times a Week...
