Day 1
February Week 3
Psoas March (R) only - 20 seconds
Psoas March (L) only - 20 seconds
20 Butterfly Sit-ups *Fast*
Rest 90 seconds
Repeat 4 Rounds
*Option of having hands remain by sides or overhead during Psoas March. You are starting by bringing your right leg up to your chest and back out repeatedly for 20 seconds while left remains straight out
Video Support
Psoas March
Butterfly Sit-up
Day 2
February Week 3
Quadruped Shoulder taps - 20 reps
Quadruped hold - 30 seconds
Inchworms - 10 reps
Rest as needed
Repeat 3 Rounds
Video Support
Quadruped Shoulder taps
Quadruped Hold
Inchworms
Day 3
February Week 3
TABATA - 20 seconds of work followed by 10 seconds of rest 8x
Regular hollow rock (scale to challenging variation)
Tucked hollow rock
(First 20 seconds of work, regular hollow rock, next 20 seconds will be tucked. Back and forth) Repeat TABATA 2 total times. Rest as needed between rounds.
Video Support
Hollow Rock
Tucked Hollow Rock
Day 4
February Week 3
Dumbbell ½ Kneel wood chop - 10 reps
Dumbbell ½ Kneel rotations - 10 reps
Dumbbell ½ Kneel wood chop - 10 reps
Then repeat, other knee in front. 4x each side
*Make sure the rotations are twisting through your mid-back, staying in a tall lunge position. Feel free to choose slightly heavier DB to increase difficulty.
Video Support
DB 1/2 Kneel Wood Chop
DB 1/2 Kneel Rotations