Day 1
April Week 4
Hollow Heel Raises - 20 reps
Straight-leg Sit-Up - 20 reps
Alternating Heel Raises - 20 reps (total)
3 rounds - minimal rest
*During alternating heel raises, one heel comes up, other stays down, barely off the floor*
Video Support
Hollow Heel Raise
Straight-leg Sit-up
Seated Heel Raise
Day 2
april Week 4
DB sit-up - 50 reps
DB Plank Pull-through - 50 reps
2 Rounds
*During the DB sit-up, DB does not have to be heavy, but it STAYS on your chest throughout the entire sit-up. Wedge your feet under some weight if needed.*
Video Support
Butterfly Sit-Up
DB Plank Pull-Through
Day 3
april Week 4
Hollow Rock - 12 reps
Deadbug - 12 reps (L arm/R Leg only)
Hollow Rock - 12 reps
Deadbug - 12 reps (R arm/L Leg only)
3 rounds, minimal rest between
*during deadbugs, ex: L arm/R Leg are the only ones moving up and down- R arm and L leg remain up towards the ceiling during this. Feel free to add DB if needed*
Video Support
Hollow Rock
DB Deadbug
Day 4
april Week 4
DB Tabletop Reach - 15 reps
A-Frame Twist - 15 reps
Pike-Up - 10 reps
3 rounds for Quality. Rest as needed
*Pike-Up is the same as the towel tuck up, instead of bringing knees directly to chest, butt goes straight up into the air, knees remain straight, shoulders over wrists*
Video Support
DB Tabletop Reach
A-Frame Twist
Towel Tuck-Up