Day 1
november Week 4
50-30-10 reps
Tucked Hollow Rocks
Alternating Psoas March (Total reps)
This is a challenging couplet where you will perform 50 tucked rocks, 50 psoas marches, 30, 30 until the last round of 10 and 10. Keep movement looking good but rest when needed
Video Support
Tucked Hollow Rock
Psoas March
Day 2
November Week 4
Mountain Climber Oblique Twists :30 FAST
Quadruped Shoulder Taps :30 FAST
Rest :40
Mountain Climber Oblique Twists :30 SLOW
Quadruped Shoulder Taps :30 SLOW
Rest as needed after FULL round, 3x through
*The second half of the round should be at half speed of the first half
Video Support
Mountain Climber Oblique Twist
Quadruped Shoulder Taps
Day 3
november Week 4
Single Leg Pulse 50 reps (L)
Directly into
Psoas Clap 20 reps alternating
Rest :20 sec
Single Leg Pulse 50 reps (R)
Directly into
Psoas Clap 20 reps alternating
Rest :20 sec
Repeat 2x through, extend rest period if needed. Big focus on pressing low back directly to floor during Single Leg Pulse
Video Support
Single Leg Pulse
Psoas Clap
Day 4
november Week 4
Quadruped Bear Crawl 100’ (approx)
Heels to Ceiling 25 reps
Rest as needed 4x
Video Support
Quadruped Bear Crawl
Heels to Ceiling