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Core (abridged)
20 Reps 2 Sets - Seated Twisty Things
- Crunches
- Low Emilie's
- Bike Gut
- Lateral Leg Lifts R
- Emilie's
- Trunk Lifts
- V-Ups
- Opposite Arm +Leg
- Lateral Leg Lifts L
- Isolated Crunch R
- Seated Flutter Kicks
- Isolated Crunch L
- Leg Lifts
- Cherry Pickers
- Seated V-Ups
- Push Up Reaches
All Body
10 Reps 2 Sets - Biceps Curl w/dumbbell
- Leg Press
- Flat Bench physioball
- Forward Lunges w/dumbbell
- Triceps Extension
- Forward Step Ups w/dumbbell
- Military Press
- Back Lunges w/dumbbell
- Incline Press
- Hamstring Curl
- Seated Row physioball
- Lateral Step Ups/dumbbell L+R
- Lat Pull
- Squat
- Arm Dip
- Hip Extension L+R
- Power Clean (phase 1)
- Knee Extension
Full Core
20 Reps 2 Sets - Seated Twisty Things
- Crunches
- Low Emilie's w/ball between feet
- Bike Gut
- Lateral Leg Lift (left)
- Emilie's
- Opposite Arm/Leg
- Trunk Lift
- V-Ups
- Lateral Leg Lift (right)
- Isolated Crunch (right to left)
- Seated Flutter Kick
- Push Up Twist + Reach
- Isolated Crunch (left to right)
- Leg Lifts
- Cherry Pickers
- Hip Flexor
- Seated V-Ups
- Leg + Trunk Pull Over
- V-Up Balance
- Belly Button Suck In
- Arm Emilie's w/ball
- Crunches w/ball feet on physioball
- Trunk Lift w/ball
- Lateral Push Up Hops
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