Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Posterior pelvic tilt with bent knee fall out | 4 | |
| 1B. Heel slides with posterior pelvic tilt | 4 | |
| 1C. 90/90 toe taps | 4 | 1 min |
| 2A. Russian twists | 4 | |
| 2B. Opposite upper/lower body supermans | 4 | |
| 2C. Supine march with posterior pelvic tilt | 4 | 1 min |
Equipment needed: none
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. Posterior pelvic tilt | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) | 10 reps (ea) |
| 1B. Heel slides | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) | 10 reps (ea) |
| 1C. 90/90 toe taps | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) | 10 reps (ea) |
| Exercise | 1A. Posterior pelvic tilt | 1B. Heel slides | 1C. 90/90 toe taps |
|---|---|---|---|
| Week 1 | 5 reps (ea) | 5 reps (ea) | 5 reps (ea) |
| Week 2 | 6 reps (ea) | 6 reps (ea) | 6 reps (ea) |
| Week 3 | 8 reps (ea) | 8 reps (ea) | 8 reps (ea) |
| Week 4 | 10 reps (ea) | 10 reps (ea) | 10 reps (ea) |
2. Perform 4 rounds with 1 min rest
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 2A. Russian twists | 10 reps (ea) | 15 reps (ea) | 18 reps (ea) | 20 reps (ea) |
| 2B. Opposing supermans | 8 reps (ea) | 10 reps (ea) | 10 reps (ea) | 12 reps (ea) |
| 2C. Posterior pelvic tilt march | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) | 10 reps (ea) |
| Exercise | 2A. Russian twists | 2B. Opposing supermans | 2C. Posterior pelvic tilt march |
|---|---|---|---|
| Week 1 | 10 reps (ea) | 8 reps (ea) | 5 reps (ea) |
| Week 2 | 15 reps (ea) | 10 reps (ea) | 6 reps (ea) |
| Week 3 | 18 reps (ea) | 10 reps (ea) | 8 reps (ea) |
| Week 4 | 20 reps (ea) | 12 reps (ea) | 10 reps (ea) |
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
