400 m Run/Row or 2:00 Assault Bike (< 1 Month, 1/2 distance)
100 Second Plank (< 1 Month, 50 seconds)
Down Dog to Pigeon
Complete all reps of one movement before beginning another. Minimize rest during reps and between movements. Slow and controlled are more effective, today than fast movements. Therefore, this workout is not timed. It is for completion.
Option 1 > 3 Months
100 Piri Crunches (50 R & 50 L)
100 Alt Leg V-ups (R+L=2)
Option 2 < 3 Months
70 Piri Crunches (35 R & 35 L)
70 Alt Leg V-ups (R=L=2)
Option 3 < 1 Month
40 Piri Crunches ( 20 R & 20 L)
40 Alt Leg V-ups (R=L=2)
Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use and old tie or a jump rope.
Banded Piriformis/Low Back Stretch
Banded Inner Thigh Stretch