Day 1
November Week 2
Upper Hollow Pulse 20 reps
Hollow Heel Raises 20 reps
Bicycle Crunch :30 max reps
Rest as needed, repeat 3x
*We are working individual parts of the hollow position here, starting with the upper half, and finishing with the lower half to create a stronger hollow. Try to keep it together for the full :30 of Bicycle Crunches after!
Video Support
Upper Hollow Pulse
Hollow Heel Raise
Bicycle Crunch
Day 2
November Week 2
Straddle Leg Raise
5 sets of 10 reps
*Very straightforward today - so your attention should be on performing these flawlessly. Keep that chest open and control those heels up and down! Rest as needed
Video Support
Straddle Leg Raise
Day 3
November Week 2
Tucked Knees to Elbows 8 reps
DB Pull Through 8 total reps
Tucked Knees to Elbows 6 reps
DB Pull Through 6 reps
Tucked Knees to Elbows 4 reps
DB Pull Through 4 reps
*Aiming to make it through this sequence with proper form, unbroken. If you can’t - No Problem! Pick up where you left off and finish the round! It’s not supposed to be easy! Find a hardwood floor and get to it! Rest as you need and repeat the sequence 3x
Video Support
Tucked Knees to Elbows
DB Pull Through
Day 4
November Week 2
4 Rounds
Hollow Rock 10 reps
Overhead Sit-up (no weight) 10 reps
Heel Tap to Candlestick 10 reps
*Aim to minimize rest and push to the end with solid positions! Make sure the Candlestick position goes heels straight UP, not in towards you
Video Support
Hollow Rock
Overhead Sit-Up (DB optional)
Heel Tap to Candlestick