Day 1
July Week 4
Dumbbell Tuck-Over 40 reps
rest 1:1
30 reps
rest 1:1
20 reps
(Rest 1:1 = time it takes to complete reps is your rest)
After you get down to 20 reps, rest 1:1 then work your way back up the ladder with NO dumbbell. You only perform the set of 20 ONCE.
Video Support
Dumbbell Tuck-Over
Day 2
July Week 4
DB Russian Twist 20 reps (L+R= 1 rep)
V-Ups 20 reps
3 Rounds, Rest as needed - aim to finish all 40 reps before rest
Video Support
DB Russian Twist
V-Up
Day 3
july Week 4
DB Pull Through :45
Butterfly Sit-ups 1 minute
Quadruped Hold :45
Rest 1:30-2 min
3 rounds
*aim to increase reps for second and third rounds while keeping solid positions
Video Support
DB Pull Through
Butterfly Sit-Up
Quadruped Hold
Day 4
july Week 4
Psoas March :30
Hip Dips (R) :20
Rest :10
Psoas March :30
Hip Dips (L) :20
Rest :30
Repeat whole sequence 3x
Video Support
Psoas March
Hip Dip