Workout overview
| Sets | Rest | |
| 1A. Straddle ups 1B. Windshield wipers 1C. Side hold chin to meat hook | 3 | 1 min |
| 2A. Oblique pike lef lifts – lock off 2B. Inverted hollow hold 2C. Front lever reps | 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. Straddle ups | 4 reps | 5 reps | 6 reps | 8 reps |
| 1B. Windshield wipers | 6ea | 7 ea | 8 ea | 10 ea |
| 1C. Side hold chin to meat hook | 2 ea | 3 ea | 4 ea | 5 ea |
2. Perform this tri-set for 3 sets with 1 min rest between sets
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 2A. Oblique pike leg lifts – lock off | 4 ea | 5 ea | 6 ea | 8 ea |
| 2B. Inverted hollow hold | 10 sec | 15 sec | 20 sec | 30 sec |
| 2C. Front lever reps | 4 reps | 5 reps | 6 reps | 8 reps |
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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