#1 - Abduction & Push-Ups

General Warm-Up

Follow along for 9 minutes

B1: Push-Ups

3 x 8-10 reps

Same weight as the last time, but now we add a few reps at the beginning to help you find a little more depth.

B2: Straddle Good Mornings

3 x 10 reps

Keep the lower back flat!

C1: Straddle to pancake

3 x 5 reps

C2: Lizard Push-ups

3 x 10 reps

Always go through squat!

Try to get ear and shoulder to touch the floor each rep.

D1: Cossack to sit

3 x 10r

D2: Pancake Block lifts

3 x 10-20 beautiful slow and controlled reps.

This should be tough!! If there are no blocks just imagine they are there and lift over them!

3 Rounds 30s On / 10s Off Crunches (3 levels) Bike (elbow to knee) Alternating leg lowers (scissor legs) Big cue is to keep the lower back flat to the floor throughout. Actively try to pull the belly button to the spine for maximum impact! Don’t be afraid of starting with a more difficult variation and regressing to an easy one if necessary.