- Pelvic control series on feet x 2
- Pelvic tilts [10]
- Arm lifts [5 per arm]
- Bird dogs [5 per arm]
- Wide booty thrusters [5,7] + Jefferson curl [5,7] x 2
- Isometric quarantine roll-downs [3,5 x 10 sec] + Anterior shoulder smash x 3
- Iso tuck cross ground press [6,9] + Double Fondas [7,10] x 2
- Wide planche scap push-ups [7,11] + Banded spinal segmentation [7,10] x 2
- Planche n’ pike [3,5 x 3,5 sec] + Wrist push-up [7,10] x 2
On the Nth month of quarantine, my true love gave to me…
As a group of N people complete the following:
- 1N x 11 Yuri Cossacks
- 2N x 11 Redeemers, 1N x 11 Yuri Cossacks
- 3N x 11 Side plank to side plank, 2N x 11 Redeemers, 1N x 11 Yuri Cossacks
- 4N x 11 Hollow body sit-ups, 3N x 11 Side plank to side plank, 2N x 11 Redeemers, 1N x 11 Yuri Cossacks