Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Reverse plank | 4 | |
| 1B. Bird dog | 4 | |
| 1C. Bear elbow taps | 4 | 1 min |
| 2A. Plank with band around wrists | 4 | |
| 2B. Side plank on elbows | 4 | |
| 2C. Single leg L-sit lifts | 4 | 1 min |
Equipment needed: none
Warm-up
| Exercise | Reps | Sets |
|---|---|---|
| 1A. Dynamic stretching with trunk twist | 5 reps ea side | |
| 1B. Open books with OH circle | 4 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. Reverse plank | 20 secs | 25 secs | 30 secs | 40 secs |
| 1B. Bird dog | 5 reps (ea) | 6 reps (ea) | 7 reps (ea) | 8 reps (ea) |
| 1C. Bear elbow taps | 5 reps (ea) | 6 reps (ea) | 7 reps (ea) | 8 reps (ea) |
| Exercise | 1A. Reverse plank | 1B. Bird dog | 1C. Bear elbow taps |
|---|---|---|---|
| Week 1 | 20 secs | 5 reps (ea) | 5 reps (ea) |
| Week 2 | 25 secs | 6 reps (ea) | 6 reps (ea) |
| Week 3 | 30 secs | 7 reps (ea) | 7 reps (ea) |
| Week 4 | 40 secs | 8 reps (ea) | 8 reps (ea) |
2. Perform 4 rounds with 1 min rest
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| 2A. Plank with bands around wrists | 20 secs | 30 secs | 40 secs | 45 secs |
| 2B. Side plank on elbows | 5 reps (ea) | 8 reps (ea) | 8 reps (ea) | 10 reps (ea) |
| 2C. Single leg L-sit leg lifts | 6 reps (ea) | 8 reps (ea) | 8 reps (ea) | 10 reps (ea) |
| Exercise | 2A. Plank with bands around wrists | 2B. Side plank on elbows | 2C. Single leg L-sit leg lifts |
|---|---|---|---|
| Week 1 | 20 secs | 5 reps (ea) | 6 reps (ea) |
| Week 2 | 30 secs | 8 reps (ea) | 8 reps (ea) |
| Week 3 | 40 secs | 8 reps (ea) | 8 reps (ea) |
| Week 4 | 45 secs | 10 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
