Day 1
may Week 3
Seated Double Heel Raise :20 sec
DB Overhead Sit-Up :20 sec
DB A-Frame Twist :20 sec
2 rounds back to back
rest 1 minute, then repeat 2 more times (6 rounds total)
*use DB if possible!
Video Support
Seated Double Heel Raise
DB Overhead Sit-Up
A-Frame Twist
Day 2
may Week 3
Bent Knee Hollow Rock 10 reps (L)
Bent Knee Hollow Rock 10 reps (R)
Butterfly Sit-Ups 15 reps
Cherry Pickers 20 reps (each direction)
Rest as needed
Repeat 3x
Video Support
Bent Knee Hollow Rock
Butterfly Sit-Up
Cherry Pickers
Day 3
may Week 3
Side crunches 80 reps (40/side)
Quadruped Donkey Kicks 60 reps (total)
DB Pull-Through 40 reps (total)
Hollow Rock arms overhead 20 reps
*Make your way through this chipper as efficiently as possible with the best form possible throughout
Video Support
Side Crunch
Quadruped Donkey Kick
DB Pull Through
Hollow Rock
Day 4
may Week 3
Scissor Kicks 20 reps (R+L=1)
Seated Pike Leg Raise 10 reps
Rest after round as needed
4x
*The Seated Pike Leg Raise is different from the Seated Heel Raise. I want you to try to keep your legs straighter on this one, lifting both legs about an inch by pushing through the floor. The closer you reach towards your feet, the harder the exercise becomes. Feel free to use an elevated object on both sides for assistance just like the straddle leg raise.
Video Support
Scissor Kicks
Seated Heel Raise