Workout overview

Exercise Sets Rest
1A. Leg lift to V-sit 3
1B. Oblique tuck leg lifts 3
1C. Tuck swings 3 1 min
2A. Straddle leg lifts 3
2B. Push up to V-sit 3
2C. Leg switches: pike to straddle 3 1 min
Equipment needed: dip bars

Warm-up

Exercise Reps Sets
1A. Pike walk out with thoracic rotation 5 reps ea side
1B. Pike walk out to divebomber push-up 5 reps 2 sets
2A. Posterior pelvic tilt 10 reps
2B. Posterior pelvic tilt with heel slide 5 reps ea side 2 sets
1A. Leg lift to V-sit
1B. Oblique tuck leg lifts
1C. Tuck swings

1. Perform 3 rounds with 1 min rest

Exercise Week 1 Week 2 Week 3 Week 4
1A. Leg lift to V-sit 4 reps 5 reps 6 reps 8 reps
1B. Oblique tuck leg lifts 4 reps (ea) 5 reps (ea) 6 reps (ea) 8 reps (ea)
1C. Tuck swings 4 reps 5 reps 6 reps 8 reps
Exercise 1A. Leg lift to V-sit 1B. Oblique tuck leg lifts 1C. Tuck swings
Week 1 4 reps 4 reps (ea) 4 reps
Week 2 5 reps 5 reps (ea) 5 reps
Week 3 6 reps 6 reps (ea) 6 reps
Week 4 8 reps 8 reps (ea) 8 reps
1A. Leg lift to V-sit
1B. Oblique tuck leg lifts
1C. Tuck swings
2A. Straddle leg lifts
2B. Push up to V-sit
2C. Leg switches: pike to straddle

2. Perform 3 rounds with 1 min rest

Exercise Week 1 Week 2 Week 3 Week 4
2A. Straddle leg lifts 4 reps 5 reps 6 reps 8 reps
2B. Push up to V-sit 4 reps 5 reps 6 reps 8 reps
2C. Leg switches: pike to straddle 2 reps (ea) 3 reps (ea) 4 reps (ea) 6 reps (ea)
Exercise 2A. Straddle leg lifts 2B. Push up to V-sit 2C. Leg switches: pike to straddle
Week 1 4 reps 4 reps 2 reps (ea)
Week 2 5 reps 5 reps 3 reps (ea)
Week 3 6 reps 6 reps 4 reps (ea)
Week 4 8 reps 8 reps 6 reps (ea)
2A. Straddle leg lifts
2B. Push up to V-sit
2C. Leg switches: pike to straddle

Cool-down

Exercise Duration Sets
1A. QL/TFL stretch 30 secs ea side
1B. Child's pose 30 secs 2 sets
2. Diaphragmatic breathing 1 min 30 secs 1 set
3. Prone crocodile breathing 1 min 30 secs 1 set