Abs finisher
3 Rounds, 60s for each exercise (this means 60s per side for the side plank). Only take a break between rounds for 30-60s MAXIMUM!!
A1: Cobra Arching
Lvl1. Fingertip support
Lvl2. Hands at hips
Lvl3. Hands behind head
3 x 60 seconds
IGNORE THE VIDEO WHERE I SAY FOCUS ON UPPER SPINE - FOR YOU THIS IS ABOUT FIRING UP THE WHOLE BACK
Maximally squeeze the muscles in the spine and glutes to get as much arch up as possible. Big tip is to brace the feet under something solid or to wedge them into the wall.
B2: Side Bends - elbow or hand
3 x 60 seconds (both sides)
Top leg goes in front, square shoulders to the side, try to squeeze the side abs at the top of each rep. Go as low as you can for each rep, ideally touching the hip to the floor without any rest!
C3: Hollow Holds
3 x 60 seconds
Start in a little ball, pull belly button to spine, extend one leg, extend the other, hands go overhead if possible. Only go to a position that you can hold with perfect form. If you can make the abs cramp you are winning.
Allow the neck to relax here, look from side to side a few times to try and release the tension in the upper traps!