Day 1
March Week 1
DB Pull Through - 30 seconds
Hollow Heel Raises - 30 seconds
Rest - 30 seconds
Hollow Heel Raises - 30 seconds
DB Pull Through - 30 seconds
Rest - 1 minute
Repeat 3 Rounds
*Bend knees if needed to keep low back grounded
*Ensure hips stay still during pull through
Video Support
DB Pull Through
Hollow Heel Raise
Day 2
March Week 1
DB Leg Lifts - 20 reps
DB Russian Twist - 20 reps
Hollow Heel Raises - 20 reps
Rest - 1 minute
Repeat 5 Rounds
Video Support
DB Leg Lift
DB Russian Twist
Hollow Heel Raise
Day 3
March Week 1
DB Tabletop Reach - :10 seconds
DB Tuck-Over - :10 seconds
Rest - :10 seconds
Then next round is :20 :20 :20, then :30’s and 40’s. After hitting the round of :40 work your way back down to :10
Video Support
DB Tabletop Reach
DB Tuck-Over
Day 4
march Week 1
DB Supermans - 15 reps
Bodyweight Supermans - 25 reps
Body Saw - 30 seconds
3 Rounds - Rest as needed
*aim to finish the round before rest
Video Support
DB Superman
Body Saw