Day 1
April Week 3
100 Alternating Star Reaches (total)
Rest 3 minutes
50 Alternating Star Reaches (total)
(Simple but nasty, go for big sets of QUALITY Star Reaches)
Video Support
Star Reach
Day 2
April Week 3
Tucked Hollow Hold :25 seconds
Arms overhead Tucked Hollow Hold :15 seconds
Regular Hollow Hold :10 seconds
Hollow Rocks - 8 reps (Arms overhead if possible)
5 Rounds, rest as needed between rounds
(All slightly different variations of the hollow position. Tucked hollow hold arms are by sides, knees tucked up at 90 degrees. Arms overhead Tucked Hollow Hold, arms are extending straight above head)
Video Support
Hollow Hold
Hollow Rock
Day 3
april Week 3
Swimmers :20 seconds
Single Arm Plank (L) :20 seconds
Swimmers :20 seconds
Single Arm Plank (R) :20 seconds
Superman HOLD :20 seconds (DB optional)
Repeat this sequence every 3 minutes x 4 rounds
Video Support
Swimmers
Single Arm Plank
DB Superman
Day 4
April Week 3
Quadruped Donkey Kicks - 20 reps total *SLOW Tempo*
V-Ups - 10 reps *FAST*
4 Rounds - Rest as needed after both exercises
Video Support
Quadruped Donkey Kick
V-Up