3-5 sets 15 Band Good mornings 10 Russian Twist 5 SA OHS each

3-5 sets Weighted hollow rock x 12 Dip support x 15-20 sec Heavy farmer walks x 100 feet

3-5 sets Sit ups w/band activation x 10 GHD Hip w/band x 15 reps Psoas march x 20 reps

EMOM x 12 minutes (4 sets) 20 sec L sit 40 sec rest 30 sec Hollow rocks 30 sec rest 40 sec GHD hip 20 sec rest

4 sets 30 sec Side Plank w/row R 30 sec Side Plank w/row L 30 sec rest 30 sec SL bridge w/band R 30 sec SL bridge w/band L 30 sec rest 30...

5 sets 20 Tuck ups 15 Crunches 10 hollow rocks 5 Supermans If you find this volume too much? Reduce the reps in 1/2 and slowly progress...

3-5 sets Plank w/band row x 10 ea Rest 30 seconds Band kick backs x 10 each Rest 30 seconds Heel taps x 20 reps Rest 30 seconds

8 minute AMRAP 10 V ups 20 Tuck ups 30 Flutter kicks 40 Mountain climbers

5 sets 20 seconds Wall facing HS hold 20 seconds rest 20 seconds Hollow hold with band activation 20 seconds rest 20 seconds Bridge hold...

EMOM x 15 (5 sets) 1 = 30 seconds Hollow hold with band 2 = 30 seconds bridge with bands each leg 3 = 30 seconds side plank with band row...

5 sets 20 Hollow rocks 15 Crunches 10 Supermans

50 Sit ups 40 Hollow rocks 30 Band good mornings 20 Russian twist 10 Supine toe touches

90 sec : with 30 sec of rest 3-5 sets based on quality 30 sec flutter kicks 30 sec Russian Twist 30 sec Plank 30 sec Rest