Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Scapular depressions in hollow body hold | 4 | |
| 1B. Single to double tuck leg lift | 4 | |
| 1C. Single leg pike leg lift to 90 | 4 | 1 min |
| 2A. Push up to dip swing through | 4 | |
| 2B. Mountain climbers | 4 | |
| 2C. Out and in sliders | 4 | 1 min |
Equipment needed: dip bars
Warm-up
| Exercise | Reps | Sets |
|---|---|---|
| 1A. Dynamic hamstring stretch with trunk twist | 5 reps ea side | |
| 1B. Open books with OH circle | 5 reps ea side | 2 sets |
| 2A. Posterior pelvic tilt | 10 reps | |
| 2B. Cat camel | 10 reps | 2 sets |
1. Perform 4 rounds with 1 min rest
| Exercise | 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 reps (ea) | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) |
| Exercise | 1A. Hollow body scap depressions | 1B. Tuck leg lifts | 1C. Single leg pike leg lift |
|---|---|---|---|
| Week 1 | 8 reps | 4 reps | 4 reps (ea) |
| Week 2 | 9 reps | 5 reps | 5 reps (ea) |
| Week 3 | 10 reps | 6 reps | 6 reps (ea) |
| Week 4 | 12 reps | 8 reps | 8 reps (ea) |
2. Perform 4 rounds with 1 min rest
| Exercise | 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 reps (ea) | 8 reps (ea) | 9 reps (ea) | 10 reps (ea) |
| 2C. Out and in sliders | 6 reps | 8 reps | 9 reps | 10 reps |
| Exercise | 2A. Push up to dip swing through | 2B. Mountain climber | 2C. Out and in sliders |
|---|---|---|---|
| Week 1 | 4 reps | 6 reps (ea) | 6 reps |
| Week 2 | 5 reps | 8 reps (ea) | 8 reps |
| Week 3 | 6 reps | 9 reps (ea) | 9 reps |
| Week 4 | 8 reps | 10 reps (ea) | 10 reps |
Cool-down
| Exercise | Duration | Sets |
|---|---|---|
| 1A. Seal stretch | 20 secs | |
| 1B. Side seal stretch | 20 secs ea side | 2 sets |
| 2. Diaphragmatic breathing | 1 min 30 secs | 1 set |
| 3. Prone crocodile breathing | 1 min 30 secs | 1 set |
CONGRATULATIONS!
WORKOUT COMPLETE
