Day 1
September Week 4
PERFECT EXECUTION WEEK
2 Rounds
30 Hollow rocks
30 DB Toe Reaches
*we are aiming to get this done in a timely manner but at the same time paying attention to making sure the last rep is just as good as the 1st. Aim to have hands overhead for most of the hollow rocks if possible
Video Support
Hollow Rock
DB Toe Reach
Day 2
September Week 4
PERFECT EXECUTION WEEK
2 Rounds
30 Quadruped Fire Hydrant (total)
30 Scissor Kicks (L+R=1)
*Fatigue will set in on the scissor kicks, make sure you take smart breaks when form starts to slip. NO hands underneath butt here
Video Support
Quadruped Fire Hydrant
Scissor Kicks
Day 3
September Week 4
PERFECT EXECUTION WEEK
3 Rounds
Crunches 20 reps
A-Frame Russian Twist 20 reps (L+R=1)
*DB is optional for the A-Frame twist, but encouraged. On the crunches, keep feet squeezed together and make sure and hit full extension before tucking up again
Video Support
Crunches
A-Frame Twist
Day 4
September Week 4
PERFECT EXECUTION WEEK
2 Rounds
20 Psoas Clap (total)
20 DB Tuck & Extend
*Pause for a full second with hands together (or as close to) during psoas clap. Ensure feet going straight up during the tuck & extend
Video Support
Psoas Clap
DB Tuck & Extend