Workout overview
| Sets | Rest | |
| 1A. Tuck, pike, straddle 1B. L-sit to V-sit 1C. Oblique V-sits | 3 | 1 min |
| 2A. Tuck to L hold 2B. Reverse plank swing through 2C. Pike to straddle shifts | 3 | 1 min |
Warmup (5mins)
| 1A. Spiderman with thoracic rotation 1B. Trunk twist with hamstring stretch | 5 ea 5 ea | 2 sets |
| 2A. Posterior pelvic tilt with bent knee fall out 2B. 90/90 toe tap | 5ea 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. Tuck, pike, straddle | 3 rnds | 4 rnds | 5 rnds | 6 rnds |
| 1B. L-sit to V-sit | 4 ea | 5 ea | 6 ea | 8 ea |
| 1C. Oblique V lifts | 3 ea | 4 ea | 5 ea | 6 ea |
2. Perform this tri-set for 3 sets with 1 min rest between sets
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 2A. Tuck to L hold | 3 ea | 4 ea | 5 ea | 6 ea |
| 2B. Reverse plank swing through | 4 reps | 5 reps | 6 reps | 8 reps |
| 2C. Pike to straddle shifts | 2 ea | 3 ea | 4 ea | 5 ea |
Cool-down
| Duration | Sets | |
| 1A. Kneeling HF/quadratus stretch 1B. Pec stretch | 30 sec (ea) 30 sec | 2 |
| 2A. Diaphragmatic breathing 2B. Crocodile breathing | 1 min 1 min | 2 |
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