Day 1
june Week 2
Single Leg Pulse (L) 20 reps
Single Leg Seated Leg Raise (L) 20 reps
Alternating Psoas Clap :30
Rest :30-1:00 then Right side
2-3x through both sides
(optional 3rd round)
Video Support
Single Leg Pulse
Single Leg Seated Leg Raise
Psoas Clap
Day 2
june Week 2
Alternating Quadruped Fire Hydrant 20 slow reps
rest :20 then 18-16-14… down to 2
:20 rest after each round
(Increase rest period if form deteriorates)
Video Support
Quadruped Fire Hydrant
Day 3
june Week 2
AMRAP 8 Min
(as many rounds/reps as possible in 8 mins)
Deadbugs 20 reps (DB optional)
Hollow Heel Raises 20 reps
Straight Leg Sit-up 10 reps
Video Support
DB Deadbug
Hollow Heel Raises
Straight Leg Sit-Up
Day 4
June Week 2
Heel tap to Candlestick :30
Tucked Hollow Hold :30
‘challenging’ Hollow Hold :10
Rest as needed after round
Repeat 4 Rounds
*for the ‘challenging’ hollow hold, pick a version of the hollow hold (tucked, arms overhead, arms by sides, etc) which is tough to perform for that time domain
Video Support
Heel Tap to Candlestick
Hollow Hold