Day 1
October Week 4
10-20-30-20-10 reps
Bicycle Crunches (total)
Straight-Arm Russian Twists (total)
*perform 10 bicycle crunches, then 10 russian twists, 20, 20, etc. until all the way back down to 10 each
Video Support
Bicycle Crunch
Straight-Arm Russian Twist
Day 2
october Week 4
Side Plank DB Reach 5 reps/side
DB Tuck Over 10 reps
V-Ups 10 reps
4 Rounds
Video Support
Side Plank DB Reach
DB Tuck Over
V-Up
Day 3
October Week 4
Single Leg Pulse :30 sec (L)
Psoas Clap :20 sec alternating
Rest :20 sec
Single Leg Pulse :30 sec (R)
Psoas Clap :20 sec alternating
Rest :20 sec
Repeat 4x through, extend rest period if needed
Video Support
Single Leg Pulse
Psoas Clap
Day 4
October Week 4
Bent knee Hollow Rock 50 reps (L)
Bent knee Hollow Rock 50 reps (R)
DB Toe Reach 50 reps
Rest as needed after all 150 reps then repeat once more!
Video Support
Bent Knee Hollow Rock
DB Toe Reach