Straps Quarantraining: Episode VI – Return of the Back Balance

Back Balance

• Pelvic control series on feet x 2
  • Pelvic tilts [10]
  • Arm lifts [10]
  • Bird dogs [10]
• Plank series x 3
  • Scap push-up [10]
  • Side plank [10 sec]
  • Reverse scap push-up [10]
  • Side plank [10 sec]
• Banded plank twist [5,10] + Single leg bridge [10] x 2
• Xiaopengs [5] + Elbow side plank twist [6,10] x 2
• But thrusters [7,10] + (Weighted) redeemers [20] x 3
• Miniband side leg lifts [5,10] + T-twists [7,12] x 2
• Lunge thoracic twist [5] + Windmills [5,9] x 2
• Bear twists [20] + Ironman twist [2,4] x 3

Conditioning

Maximum number of rounds in 15 minutes:

• 10 plank jumping lunges (5 per leg)
• 5 plank to elbow plank
• 3 push-up to downdog

Every time you come out of plank position (i.e. take a break) you must rest for a full minute before doing more reps.