Workout overview
| Sets | Rest | |
| 1A. Hollow body roll with tuck up 1B. Straddle overhead lateral flexion 1C. Dead bug hold | 3 | 1 min |
| 2A. Dragon flag 2B. V-up 2C. Alternating leg lifts | 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. Hollow body roll with tuck up | 4 reps | 5 reps | 6 reps | 8 reps |
| 1B. Straddle overhead lateral flexion | 4ea | 5 ea | 6 ea | 8 ea |
| 1C. Dead bug (3 sec hold) | 8 ea | 9 ea | 10 ea | 12 ea |
2. Perform this tri-set for 3 sets with 1 min rest between sets
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 2A. Dragon flag | 4 reps | 5 reps | 6 reps | 8 reps |
| 2B. V-up | 8 reps | 9 reps | 10 reps | 12 reps |
| 2C. Alternating leg lifts | 8 ea | 9 ea | 10 ea | 12 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 |
About Me
