Workout overview

1. V-ups
2. Straddle-up
3. Pike compression
4. Straddle compression
5. Hollow body
Equipment needed: none

Warm-up

Exercise Reps/Duration
Wrist circuit 2 rounds
1A. Wrist push-ups 15 reps
1B. Wrist rocks 15 reps
1C. Supinated wrist extensiion 30 sec hold
Shoulders 2 rounds
2A. Prone angles 15 reps
2B. Shoulder flexion stretch 30 secs
Legs 1 round
3A. Dynamic leg swings 8 reps (front and side)
3B. Pancake good mornings 8-10 reps
3C. Pancake hold 1 min hold
Exercise Wrist circuit 1A. Wrist push-ups 1B. Wrist rocks 1C. Supinated wrist extensiion Shoulders 2A. Prone angles 2B. Shoulder flexion stretch Legs 3A. Dynamic leg swings 3B. Pancake good mornings 3C. Pancake hold
Reps/Duration 2 rounds 15 reps 15 reps 30 sec hold 2 rounds 15 reps 30 secs 1 round 8 reps (front and side) 8-10 reps 1 min hold

1. V-ups
Perform 3 sets with 1 min rest

Week 2-3 Week 4-5
5-8 reps 8-10 reps
Week 2-3 5-8 reps
Week 4-5 8-10 reps

2. Straddle-up
Perform 3 sets with 1 min rest

Week 2-3 Week 4-5
5-8 reps 8-10 reps
Week 2-3 5-8 reps
Week 4-5 8-10 reps

3. Pike compression
Perform 2 sets with 45 secs rest

Week 2-3 Week 4-5
8-10 reps 10-15 reps
Week 2-3 8-10 reps
Week 4-5 10-15 reps

4. Straddle compression
Perform 2 sets of with 45 secs rest

Week 2-3 Week 4-5
8-10 reps 10-15 reps
Week 2-3 8-10 reps
Week 4-5 10-15 reps

5. Hollow body
Perform 3 sets with 45 secs rest

Week 2-3 Week 4-5
30 secs 45 secs
Week 2-3 30 secs
Week 4-5 45 secs
A. Pike fold
B. Pancake

Cool-down
Perform 3 rounds without rest

Exercise Duration
A. Pike fold 1 min
B. Pancake 1 min
Exercise A. Pike fold B. Pancake
Duration 1 min 1 min
A. Pike fold
B. Pancake