Day 1
October Week 1
Single Leg Mountain Climber 20 reps (L)
Psoas March (alternating) :30 sec
Single Leg Mountain Climber 20 reps (R)
Hollow Hold :30 sec
Rest as needed after full round - repeat 4x
*Choose a challenging variation for YOU on the hollow hold - bend knees if needed, low back GROUNDED
Video Support
Single Leg Mountain Climber
Psoas March
Hollow Hold
Day 2
OCtober Week 1
Quadruped Donkey Kicks 12 reps *Slow*
Full ROM Climber :30 sec
Body Saw :15 sec
Rest as needed after full round, repeat 4x
Video Support
Quadruped Donkey Kick
Full ROM Climber
Body Saw
Day 3
October Week 1
Reach & Twist 8 reps/side
Low Plank Hold :30 sec
Reach & Twist 8 reps/side
Low Plank Hold :30 sec
2 Rounds, resting between as needed
THEN
50 PERFECT hollow rocks in as few sets as possible
Video Support
Reach & Twist
Hollow Rock
Day 4
October Week 1
Double Heel Raise over your dumbbell (Left and right without moving upper torso) 20 reps total
SINGLE arm dumbbell overhead sit-up 20 reps (10/arm)
Rest 1:00 after round, repeat 3x
Video Support
Double Heel Raise
DB Overhead Sit-up