- Pelvic control series on feet x 2
- Pelvic tilts [10]
- Arm lifts [10]
- Bird dogs [10]
- Bear twists [20] + Ironman twist [2,4] x 3
- Crow pose [15,30 sec] + Single leg bridge [10] x 3
- Prone swimmers [5,7] + Narrow-grip straddle-planche [1,3 max effort] x 3
- T-twist+ [5] + Elbow side plank twist [6,10] x 2
- Thoracic lunge twist [5] + Single leg down-dog twist [3,5]
Conditioning
For a group of N people complete:
- 22 x N hollow body sit-ups
- 33 x N push-ups to downdog
- 22 x N hollow body sit-ups
- 55 x N Side plank to side plank
- 22 x N hollow body sit-ups
- 110 x N jumping lunges