Plank It Out

WARM UP PHASE (seated in hero)

Shoulder circles
Elbow circles
Arm circles
Hinged slow paddle 30secs
:|| 3X

Plank > slow motion mt. Climber 15secs, fast 30secs
Cat/cow
Plank slow motion jacks 15secs, fast 30secs
Tabletop> thread the needle

EFFORT PHASE

Plank > downdog 10x
Squats 10x
Right shin taps 10x
Right lunges 10x
Simple burpee 30secs
:||Repeat both sides 2x

Pushups 10x
Belly surfer paddle 30 secs
Tricep pushups 10x
Belly surfer paddle 30 secs
Pushup combo 5x regular 5 tricep
Belly surfer paddle 30secs

Modified side plank > right side leg lifts 10x
Toe dips 10x
Heel drags 10x
Plank rocks 30secs
:|| Both sides 2x

Boat in/outs 15secs
Russian twists 15secs
Starfish > boat 15secs
Flutter kicks 15 secs high, 15secs low
:|| With arms

COOL DOWN PHASE (on back)

Reclined cobbler presses 20x
Figure 4 bridge presses 10x
:||Cobbler presses 20x
:||Fig 4 bridge presses other side 10x

Supine twist both sides
Happy baby
Savasana