Day 1
january Week 2
Psoas march hold (R) - 30 seconds
Psoas march hold (L) - 30 seconds
Swimmers - 30 seconds
3 Rounds one after the other
Directly into..
100 tucked hollow rocks in as few sets as possible 1x
Video Support
PSOAS MARCH
SWIMMERS
TUCKED HOLLOW ROCK
Day 2
january Week 2
DB tabletop reach - 20 reps
Mountain climbers - 40 reps
Flutter kicks - 60 reps
3 Rounds, 2 min rest between rounds - *QUALITY reps here, scale as needed*
*When counting the mountain climbers and flutter kicks, right and left side = 1 rep*
Video Support
DB TABLE TOP REACH
MOUNTAIN CLIMBER OBLIQUE TWIST
FLUTTER KICKS
Day 3
january Week 2
1 minute of each of the following, all in a row.
Straddle leg raises
DB overhead sit-ups
DB russian twists
3 Rounds
1-2 minutes off after each full round depending on how you feel, shorten the rest if you feel you can.
Video Support
STRADDLE LEG RAISE
DB OVERHEAD SITUPS
DB RUSSIAN TWIST
Day 4
january Week 2
Reach & Twist (R) - 45 seconds
Star reaches - 20 reps
Reach & Twist (L) - 45 seconds
Star reaches - 20 reps
Rest 2 minutes after full round, repeat for 3 rounds.
*Star reaches are counted as 20 TOTAL reps, not 20 each side and make sure you are alternating legs. Move swiftly from the reach & twist to the star reaches until the round is completed.*
Video Support
REACH AND TWIST
STAR REACH