December Week 3

Day 1

December Week 3

Psoas March - 30 seconds

10 V-ups/tuck-ups

Psoas March - 25 seconds

8 V-ups/tuck-ups

Psoas March - 20 seconds

6 V-ups/tuck-ups

Psoas March - 15 seconds

4 V-ups/tuck-ups

*this version gets tough very quickly, so scale to a quality version of the movement you can do taking minimal rest to move through all the way down to the set of 15 seconds and 4 V-ups*

After completing the ladder rest 90 seconds

2 Rounds of the following

Side plank reach (L) - 30 seconds

Side plank reach (R) - 30 seconds

Rest - 30 seconds

1 minute rest

3 Rounds of the following

25 second Hollow hold

30 seconds rest

*low back grounded throughout, scale accordingly*

Day 2

December Week 3

Seated double heel raise - 1 minute

DIRECTLY into Quadruped hold - 30 seconds

Rest 1 minute after both exercises, repeat 4 ROUNDS

After Round 4, rest 1 minute then 1x of the following

Mountain climber oblique twist - 1 minute max reps

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Day 3

December Week 3

4 Rounds

Heels to ceiling - 15 REPS

Scissor kicks - 30 seconds

Star reach - 20 seconds alternating sides

Butterfly sit-ups - 10 REPS

Rest 1 minute

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Day 4

December Week 3

Single arm plank (R) - 10 seconds

Single arm plank (L) - 10 seconds

Forearm plank - 10 seconds

Towel tuck ups - max reps in 30 seconds

Rest 1 minute

Round 2, the single arm planks and forearm plank go to :20 seconds, then :30 for round 3. Max tuck ups remain the same at 30 seconds each round

*if you are able* attempt to go back down to :20 and back to the original :10 seconds keeping the 1 minute rest between rounds.

Just to clarify -

:10, :20, :30, :20, :10

Tuck ups at the end of each round

*Ensure those wrists are nice and warm for the single arm holds. Aim fingers slightly outward to minimize pressure on wrists.*

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