Workout overview
| Exericse | Sets | Rest |
|---|---|---|
| 1A. Crunch | 3 | |
| 1B. Tuck up | 3 | |
| 1C. Hollow body rolls | 3 | 1 min |
| 2A. Bicycles | 4 | |
| 2B. Reverse crunch | 4 | |
| 2C. Supine tuck up | 4 | 1 min |
Equipment needed: none
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. Crunch | 10 reps | 14 reps | 16 reps | 20 reps |
| 1B. Tuck up | 8 reps | 9 reps | 10 reps | 12 reps |
| 1C. Hollow body rolls | 5 reps | 6 reps | 7 reps | 8 reps |
| Exercise | 1A. Crunch | 1B. Tuck up | 1C. Hollow body rolls |
|---|---|---|---|
| Week 1 | 10 reps | 8 reps | 5 reps |
| Week 2 | 14 reps | 9 reps | 6 reps |
| Week 3 | 16 reps | 10 reps | 7 reps |
| Week 4 | 20 reps | 12 reps | 8 reps |
2. Perform 4 rounds with 1 min rest
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 2A. Bicycles | 4 reps (ea) | 6 reps (ea) | 8 reps (ea) | 10 reps (ea) |
| 2B. Reverse crunch | 15 reps | 20 reps | 25 reps | 30 reps |
| 2C. Supine tuck up | 6 reps | 8 reps | 9 reps | 10 reps |
| Exercise | 2A. Bicycles | 2B. Reverse crunch | 2C. Supine tuck up |
|---|---|---|---|
| Week 1 | 4 reps (ea) | 15 reps | 6 reps |
| Week 2 | 6 reps (ea) | 20 reps | 8 reps |
| Week 3 | 8 reps (ea) | 25 reps | 9 reps |
| Week 4 | 10 reps (ea) | 30 reps | 10 reps |
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
