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3 Rounds of:
x10 Pallof press + side step
x10 Pallof press + side step (other leg)
x10 Up & down plank + alternating leg abduction
Rest 30'' between rounds (the breaks are not shown in the video)
3 Rounds of:
x20 High plank + alternate side tap
x20 Plank + alternate leg abduction
x10 Isometric single leg glute bridge + abduction
x10 Isometric single leg glute bridge + abduction (other leg)
x10 Superman W pulls
No scheduled rest
2 Rounds of:
x5 Side plank + backward and forward steps (one side)
x5 Side plank + backward and forward steps (other side)
x5 High plank + side step (one side)
x5 High plank + side step (other side)
x5 Hollow hold crunch
x15 Crunches
No scheduled rest
2-3 rounds of:
x20” seated ab hold [flat band]
x10/10 each side kneeling woodchopper [flat band]
X20 bicycle crunch [loop band]
Rest 30” between rounds