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 |
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 |
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) |
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 |
CONGRATULATIONS!
WORKOUT COMPLETE