Day 1
march Week 3
DB Tuck-Over - 10 reps
DB Toe Reach - 20 reps
DB Tucked Hollow Rock (DB on chest) - 30 reps
Rest 1 min between rounds
3x
Video Support
DB Tuck-Over
DB Toe Reach
DB Tucked Hollow Rock
Day 2
march Week 3
DB Pull Through - 1 min
DB Dead Bug - 1 min
Butterfly Sit-Ups - 10 - 15 - 20
(3 Rounds straight through, Butterfly Sit-Ups increase each round, aim to treat these as the time to catch your breath before starting the Pull Through again)
*option of no DB if form is deteriorating on dead bug
Video Support
DB Pull Through
DB Dead Bug
Butterfly Sit-Up
Day 3
march Week 3
OH Sit-Up - 30 reps (DB Optional)
Seated Heel Raise - 30 reps
Begin with 30, then 25, 20, 15, 10
*Moving at a good pace, keeping movements perfect
Video Support
DB OH Sit-Up
Seated Heel Raise
Day 4
march Week 3
Straight Arm Russian Twist
DB Tuck & Extend
ON THE MINUTE x 12 Min
*On a 12 min clock, top of every minute perform :30 sec of straight arm russian twists, followed by :30 of tuck & extend the following minute. Odd min is straight arm RT, even is tuck & extend
Video Support
Straight Arm Russian Twist
DB Tuck & Extend