Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Lock off leg lifts | 3 | |
| 1B. Tuck around the worlds | 3 | |
| 1C. Modified chin hollow | 3 | 1 min |
| 2A. Lock off oblique tuck ups | 3 | |
| 2B. Upper 1/2 pike leg lifts | 3 | |
| 2C. Tuck windshield wipers | 3 | 1 min |
Equipment needed: pull-up bar
Warm-up
| Exercise | Reps | Sets |
|---|---|---|
| 1A. Pike walk out with thoracic rotation | 5 reps ea direction | |
| 1B. Pike walk out with 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. Lock off leg lifts | 4 reps | 5 reps | 6 reps | 8 reps |
| 1B. Tuck around the worlds | 4 reps (ea) | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) |
| 1C. Modified chin hollow | 4 reps | 5 reps | 6 reps | 8 reps |
| Exercise | 1A. Lock off leg lifts | 1B. Tuck around the worlds | 1C. Modified chin hollow |
|---|---|---|---|
| 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. Lock off oblique tuck ups | 4 reps (ea) | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) |
| 2B. Upper 1/2 pike leg lifts | 4 reps | 5 reps | 6 reps | 8 reps |
| 2C. Tuck windshield wipers | 4 ereps (ea) | 5 reps (ea) | 6 reps (ea) | 8 reps (ea) |
| Exercise | 2A. Lock off oblique tuck ups | 2B. Upper 1/2 pike leg lifts | 2C. Tuck windshield wipers |
|---|---|---|---|
| Week 1 | 4 reps (ea) | 4 reps | 4 ereps (ea) |
| Week 2 | 5 reps (ea) | 5 reps | 5 reps (ea) |
| Week 3 | 6 reps (ea) | 6 reps | 6 reps (ea) |
| Week 4 | 8 reps (ea) | 8 reps | 8 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
