Workout One

Workout overview

SetsRest
1A. Posterior pelvic tilt with bent knee fall out
1B. Heel slides with posterior pelvic tilt
1C. 90/90 toe taps
41 min
2A. Russian twists
2B. Opposite upper/lower body supermans
2C. Supine march with posterior pelvic tilt
41 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 1Week 2Week 3Week 4
1A. Posterior pelvic tilt5 ea6 ea8 ea10 ea
1B. Heel slides5 ea6 ea8 ea10 ea
1C. 90/90 toe taps5 ea6 ea8 ea10 ea
1A. Posterior pelvic tilt with bent knee fall out
1B. Heel slides with posterior pelvic tilt
1C. 90/90 toe taps
1. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1Week 2Week 3Week 4
2A. Russian twists10 ea15 ea18 ea20 ea
2B. Opposing supermans8 ea10 ea10 ea12 ea
2C. Posterior pelvic tilt march5 ea6 ea8 ea10 ea
2A. Russian twists
2B. Opposite upper/lower body supermans
2C. Supine march with posterior pelvic tilt

Cool-down

DurationSets
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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