Workout overview
| Sets | Rest | |
| 1A. Lock off leg lifts 1B. Tuck around the worlds 1C. Modified chin hollow | 3 | 1 min |
| 2A. Lock off oblique tuck ups 2B. Upper 1/2 pike leg lifts 2C. Tuck windshield wipers | 3 | 1 min |
Warmup (5mins)
| 1A. Pike walk out with thoracic rotation 1B. Pike walk out to dive bomber push up | 5 ea 5 reps | 2 sets |
| 2A. Posterior pelvic tilt 2B. Posterior pelvic tilt with heel slide | 10 5 ea | 2 sets |
1. Perform this tri-set for 3 sets with 1 min rest between sets
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 1A. Lock off leg lifts | 4 reps | 5 reps | 6 reps | 8 reps |
| 1B. Tuck around the worlds | 4 ea | 5 ea | 6 ea | 8 ea |
| 1C. Modified chin hollow | 4 reps | 5 reps | 6 reps | 8 reps |
2. Perform this tri-set for 3 sets with 1 min rest between sets
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 2A. Lock off oblique tuck ups | 4 ea | 5 ea | 6 ea | 8 ea |
| 2B. Upper 1/2 pike leg lifts | 4 reps | 5 reps | 6 reps | 8 reps |
| 2C. Tuck windshield wipers | 4 ea | 5 ea | 6 ea | 8 ea |
Cool-down
| Duration | Sets | |
| 1A. QL/TFL stretch 1B. Child’ pose | 30 sec (ea) 30 sec | 2 |
| 2A. Diaphragmatic breathing 2B. Crocodile breathing | 90 secs 90 secs | 2 |
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