Workout overview

1A. Wall assisted straddle press negative
1B. Straddle leg lifts
2A. Feet elevated straddle press rocks
2B. Pushup to straddle
3A. Foam roller reverse plank to pike compression
3B. L-sit hold
Equipment needed: none

Warm-up

Exercise Reps/Duration
A. Leg kicks front-to-back 10 reps (each side)
B. Side leg kicks 10 reps (each side)
C. Standing hip rotations 10 reps (each direction)
D. Elephants 8 reps (each side)
E. Straddle 3-point reaches 5 reps
F. Band pull-aparts 15 reps
G. Banded OH shrugs 15 reps
H. Cats and camels 8 reps
I. Prone L'sx 8 reps
J. Baby bridges 3 reps
K. Downward dog to cobra 5 reps
L. Banded around the worlds 5 reps
M. Wrist stretches 20 secs (each position)
Exercise A. Leg kicks front-to-back B. Side leg kicks C. Standing hip rotations D. Elephants E. Straddle 3-point reaches F. Band pull-aparts G. Banded OH shrugs H. Cats and camels I. Prone L'sx J. Baby bridges K. Downward dog to cobra L. Banded around the worlds M. Wrist stretches
Reps/Duration 10 reps (each side) 10 reps (each side) 10 reps (each direction) 8 reps (each side) 5 reps 15 reps 15 reps 8 reps 8 reps 3 reps 5 reps 5 reps 20 secs (each position)
1A. Wall assisted straddle press negative (tummy side)
1B. Straddle leg lifts

1. Perform this superset for 3 sets with 2 min rest

Exercise Reps
1A. Wall assisted straddle press negative 3-5 reps
1B. Straddle leg lifts 10-12 reps
Exercise 1A. Wall assisted straddle press negative 1B. Straddle leg lifts
Reps 3-5 reps 10-12 reps
1A. Wall assisted straddle press negative (tummy side)
1B. Straddle leg lifts
2A. Feet elevated straddle press rocks
2B. Pushup to straddle

2. Perform this superset for 3 sets with 2 min rest

Exercise Reps
2A. Feet elevated straddle press rocks 8-10 reps
2B. Pushup to straddle 10 reps
Exercise 2A. Feet elevated straddle press rocks 2B. Pushup to straddle
Reps 8-10 reps 10 reps
2A. Feet elevated straddle press rocks
2B. Pushup to straddle
3A. Foam roller reverse plank to pike compression
3B. L-sit hold

3. Perform this superset for 3 sets with 2 min rest

Exercise Reps
3A. Foam roller reverse plank to pike compression 10 reps
3B. L-sit hold 15 secs
Exercise 3A. Foam roller reverse plank to pike compression 3B. L-sit hold
Reps 10 reps 15 secs
3A. Foam roller reverse plank to pike compression
3B. L-sit hold

Cool-down

Exercise Duration/Reps
A. Adductor rocks 10 reps (each side)
B. Frog stretch 20 secs
C. Straddle stretch 20 secs
D. Lunge complex 20 secs (each position)
E. Weighted deficit pike stretch 20 secs
F. Anchored straddle stretch 20 secs
G. Splits 30 secs (each side)
Exercise A. Adductor rocks B. Frog stretch C. Straddle stretch D. Lunge complex E. Weighted deficit pike stretch F. Anchored straddle stretch G. Splits
Duration/Reps 10 reps (each side) 20 secs 20 secs 20 secs (each position) 20 secs 20 secs 30 secs (each side)