Workout overview
| Sets | Rest | |
| 1A. Scapular depressions in hollow body hold 1B. Single to double tuck leg lift 1C. Single leg pike leg lift to 90 | 4 | 1 min |
| 2A. Push up to dip swing through 2B. Mountain climbers 2C. Out and in sliders | 4 | 1 min |
Warmup (5mins)
| 1A. Hamstring stretch with trunk twist 1B. Open books with overhead circle | 5 ea 5 ea | 2 sets |
| 2A. Posterior pelvic tilt 2B. Cat camel | 10 10 | 2 sets |
1. Perform this tri-set for 4 sets with 1 min rest between sets
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 1A. Hollow body scap depressions | 8 reps | 9 reps | 10 reps | 12 reps |
| 1B. Tuck leg lifts | 4 reps | 5 reps | 6 reps | 8 reps |
| 1C. Single leg pike leg lift | 4 ea | 5 ea | 6 ea | 8 ea |
2. Perform this tri-set for 3 sets with 1 min rest between sets
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 2A. Push up to dip swing through | 4 reps | 5 reps | 6 reps | 8 reps |
| 2B. Mountain climber | 6 ea | 8 ea | 9 ea | 10 ea |
| 2C. Out and in sliders | 6 reps | 8 reps | 9 reps | 10 reps |
Cool-down
| Duration | Sets | |
| 1A. Seal stretch 1B. Side seal stretch | 20 sec 20 sec (ea) | 2 |
| 2A. Diaphragmatic breathing 2B. Crocodile breathing | 90 secs 90 secs | 2 |
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