Day 1
july Week 2
Bicycle Crunch (L) 10 reps
Star Reach (L) 10 reps
Plank :30
Bicycle Crunch (R) 10 reps
Star Reach (R) 10 reps
Rest as needed after full round
4 rounds
Video Support
Bicycle Crunch
Star Reach
Forearm Plank
Day 2
july Week 2
10 V-Ups
5 Double Heel Raises
15 V-Ups
10 Double Heel Raises
20 V-Ups
15 Double Heel Raises
Rest as needed after FULL sequence
2 rounds
Video Support
V-Up
Double Heel Raise
Day 3
july Week 2
DiRtY 30
30 Overhead Sit-Ups (use DB if possible)
30 DB Leg Lifts
30 Hollow Heel Raises
2 Rounds, limit rest until done
Video Support
DB Overhead Sit-Up
DB Leg Lift
Hollow Heel Raise
Day 4
July Week 2
Quadruped Hold :30
Hollow Hold :20
Flutter kick (arms overhead if possible) :10
Rest 1 min
Repeat 4 rounds
Video Support
Quadruped Hold
Hollow Hold
Flutter Kick