Ab hold x 30 seconds (think of a crunch but keep everything so tight and solid, drive low back through the floor the whole time and pull your pelvic floor UP keep everything tight while you
High Plank or Down Dog x 30 seconds (this is your ‘active’ reco...
MIN 1: DB Squats x 15 reps (go heavy)
MIN 2: Wall Climbers (as many as you can do- you’ll have to take breaks and that’s ok. Do a few, take a break, repeat for the while minute). Stack your wrists under your shoulders- this is SO much core so if its too much practice them in slow mo...
MIN 1: DB Cleans
MIN 2: Bench Row (30 sec ea side)
MIN 3: Bridge & Chest press
MIN 4: Bridge Hold Pullover
MIN 5: Tricep Dip (take a break or two if you need)
MIN 6: Toes to Bar (sub pike kickbacks) (30 seconds on/30 seconds rest)