Nicholette

Welcome to the Pancake Breakfast workout, everybody! Pancakes are known to be a little bit heavy and your ‘Plate’ here is no different.  

Equipment:  Barbell Plate (or Gliders), Laneway, Interval Timer

If you don’t have a barbell plate on hand, use a glider or towel for a challenging bodyweight/mobility variation.  If you are using a plate, it helps to have a few different weights on the ready as you’re learning the exercises.  Always keep it challenging (the more challenging, the more beneficial!) and always keep proper form and safety in mind. 

Be sure to do a proper warm-up beforehand and tag me – @T3Athletics #pancakebreakfastworkout – in your efforts.  Eat it up team!

- Minimal to No Rest between Exercises with Round
- If you do not have a plate, substitute with a Glider under your foot/hand (or Towel if you don't have a Glider) for a great bodyweight circuit
- If you are using a Glider, opt for the Reverse Lunge option in Exercise 2

- Start in a full Plank position with the plate under your right hand
- Bend elbows to bring your body as low to the ground as possible (keep hips in line with shoulders, ie butt down!) as you bring right knee forward to the same side elbow
- Once the foot is planted, push the plate forward and come back to your starting position with the plate now under your left hand. Repeat the movement on the other side, alternating between sides
- On the way back, reverse the movement, pulling the plate underneath your body (vs pushing it forward)
- Keep core strong and stay as low as possible

Plate Alligator Crawl - Push & Pull

***If you cannot hold weight above your head due to injury/instability, see Plate Reverse Lunge modification below/at end of video
- Hold the plate above your head, shoulders down and back
- Front stepping lunge on the way there; reverse stepping lunge on the way back
- For the lunge, keeps hips and shoulders square and stacked with front knee tracking above ankle and front foot powering into the ground to bring yourself back to standing (for both forward and reverse lunges)
- MODIFICATION: Plate Reverse Lunge – Plate will always be underneath your back foot; drive with the glute as you slide into the reverse lunge and power down into the front foot to bring yourself back to standing. **Stay on the same leg for Round 1; switch to the other leg for Round 2

Plate Overhead Lunge (Mod: Reverse Lunge)

- Start in a Single Leg Plank with the plate under your grounded foot; shoulders stacked above wrists and in line with your hips
- Staying strong in your plank with core engaged, bend the knee to 90 degrees to slide the plate forward as you kick the floating leg behind you
- Walk the hands forward into the starting SL Plank position to begin the next rep
- Stay on the same leg for Round 1; switch to the other leg for Round 2

Plate Horse Kick

FIRST COURSE

- Minimal to No Rest between Exercises with Round
- If you do not have a plate, substitute with a Glider underneath your foot/hand (or Towel if you don't have a Glider) for a great bodyweight circuit
- If you are using a Glider and do not have access to weights, substitute Single Leg Burpees for Exercise 2

- Start standing, facing the side wall with the plate on the floor on the outside edge of your leading foot
- Push the plate along the ground as you come down into your lateral lunge, engaging the glutes and core and sitting back into your lunge as much as possible
- On the way back, you’ll be facing the same direction with the plate now on the inside edge the new back foot
- Lunge with the new leading leg and then pull the plate along the ground with the back foot  (fire glutes and inner thighs!) as you rise from your lunge back into standing

Plate Lateral Lunge - Push & Pull

- Start in full plank position with the plate under your hands (core fired, back neutral, shoulders stacked above wrists)
- Keeping your back in a flat tabletop position, bend your knees to 90 degrees and walk your feet forward so that your knees are directly below your hips
- Crawl forward,, pushing the plate and staying in this Bear position the entire time
- Fire your core and relax your quads as much as possible to allow your core to work
- Keep your shoulders and hips in line; you should be able to carry a glass of water on your back during the entire exercise without spilling a drop!

Plate Bear Crawl

- Start standing, holding the plate in one hand
- Hinge forward at the hips as bring the foot of the plate-holding side off the ground (ie. standing leg is opposite of the plate)
- Keeping a small bend in the standing knee and shoulders square, engage the back shoulders and bend the elbow of the working side until the elbow is right by your ribcage
- Keep the shoulder strong, down and back as you extend the arm back to starting position
- Engage the core and glutes to stay balanced on the single leg for the entire minute
- Stay on the same leg for Round 1; switch to the other leg for Round 2

Plate Single-Leg Bent Over Row

SECOND COURSE

- Minimal to No Rest between Exercises with Round
- If you do not have a plate, substitute with a Glider underneath your foot/hand (or Towel if you don't have a Glider) for a great bodyweight circuit
- If you are using a Glider, hold a Dumbbell for Exercise 2, or throw in a Burpee after each Skater if you don't have any weights

- Start in full plank position with the plate under your hands (core fired, back neutral, shoulders stacked above wrists and in line with hips)
- Lower into a push-up and once arms extended, hop forward into a Froggie
- Push the plate forward into your starting plank position to start the next rep

Plate Froggie Push-Up

- Start standing, facing the side wall, holding the plate close to your body
- Corkscrew your upper body towards the back wall to bring power and distance to your skater
- Be sure to land lightly, absorbing the weight with your knees and keeping an athletic position to protect your lower back
- Stay facing the same direction for Round 1; switch to face the opposite way for Round 2

Plate Skater

- Start in full plank position with your toes behind the plate
- Keeping a strong plank (core fired, back neutral, shoulders stacked above wrists and in line with hips), bend your knees to 90 degrees (ie. until they’re directly below your hips), pulling the plate forward as you do so
- Walk the hands forward back into your starting plank position to start the next rep
- On the way back, reverse the movement, starting in a full plank position with the plate now behind you with toes resting lightly on top
- Walk your hands backwards, bending your knees to 90 degrees
- Once your hips are above your knees, plant your hands, fire your glutes to extend your legs long back into your starting plank to start the next rep

Plate Bear - Forward & Reverse

THIRD COURSE

// TABATA : THE QUICK & DIRTY //

• HIIT-style Training Method
• 8 ROUNDS/4 MINUTES TOTAL
• Each Round = 20 Sec WORK + 10 Sec REST
• WORK = As hard and fast as you can go while maintaining good form
• Alternate between the 2 Exercises below so that you complete 4 Rounds of each Exercise/8 Round Total

- Start in an athletic stance, knees bent and upper body hinged forward slightly at the hips
- Alternate hands as quickly as possible without dropping the plate!
- Modification (if you don’t have a plate): Plank Bongos or Kettlebell/Dumbbell Swings

Plate Hot Potato

- With the plate on the ground, hop up and over as quickly as possible, keeping light on your feet and an athletic stance the entire time
- If you don't have a plate - or for an extra challenge - substitute with Lateral Tuck Jumps or Tuck Jump Burpees

Plate Lateral Hops

POST-MEAL AFTERBURNER DIGESTIF - TABATA

PANCAKE BREAKFAST 🥞🏋️‍♀️
[PLATE WORKOUT]

10w50 CIRCUIT💥🥊 [KICKBOXING EDITION]

T3 T-TEST 💪🦸🏼‍♂️🦸🏻‍♀️
[CORE/UPPER BODY CHALLENGE]

STAIRWAY TO HEAVEN 👟😇 [ATHLETIC CIRCUIT]

HOW MUCH DO YOU BENCH, BRO?💥
[EXPLOSIVE BODYWEIGHT CIRCUIT]

WARM UP: SWEET FEET 👟 [LADDER x AGILITY WORK]

Eduardo

BAG WORK 💥🥊

THE WALKING DEAD CHALLENGE: V2.0 🧟‍♂️

I didn't need my arms today anyway...awesome workout for the arms, shoulders, back, core....thanks Tom!

OUCCCCCHHHH!!! Another hard shit kicking, back breaking, leg cramping workout! My back and hands are already shaking!

PANCAKE BREAKFAST 🥞🏋️‍♀️ [PLATE WORKOUT]

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