Workout overview
Sets | Rest | |
1A. Posterior pelvic tilt with bent knee fall out 1B. Heel slides with posterior pelvic tilt 1C. 90/90 toe taps | 4 | 1 min |
2A. Russian twists 2B. Opposite upper/lower body supermans 2C. Supine march with posterior pelvic tilt | 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. Posterior pelvic tilt | 5 ea | 6 ea | 8 ea | 10 ea |
1B. Heel slides | 5 ea | 6 ea | 8 ea | 10 ea |
1C. 90/90 toe taps | 5 ea | 6 ea | 8 ea | 10 ea |
1. Perform this tri-set for 3 sets with 1 min rest between sets
Week 1 | Week 2 | Week 3 | Week 4 | |
2A. Russian twists | 10 ea | 15 ea | 18 ea | 20 ea |
2B. Opposing supermans | 8 ea | 10 ea | 10 ea | 12 ea |
2C. Posterior pelvic tilt march | 5 ea | 6 ea | 8 ea | 10 ea |
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 |