- Plank series x 2
- Pelvic control series on feet x 1
- Pelvic tilts [10]
- Arm lifts [5 per arm]
- Bird dogs [5 per arm]
- Bicep ATYs [30 sec each, left arm] + Table rock [10] + Bicep ATYs [30 sec each, right side] + Table rock [10] x 1
- Hollowbody hold [45,60 sec] + Prone hip glides [5,7 per leg] x 2
- Planche leans [3,5 x 3,5 sec] + Miniband arabesque [5,7] x 3
- Miniband side leg lifts [7,9] + plank to elbow plank [10] x 2
- Open hip ground pistons [3,5] + Redeemers [15,20] x 2
Conditioning
For a group of N people complete:
- 22 x N Down-dog burpees
- 90 x N Hollowbody leg pulses
- 32 x N Down-dog burpees
- 70 x N Hollowbody leg pulses
- 42 x N Down-dog burpees
- 50 x N Hollowbody leg pulses