Core (No Equipment) (DAY THREE of the Week)

1. High Plank 60 seconds
2. High Side Plank 60 seconds (each side)
3. Crunch Pulses x30
4. Press-Ups (Pushups from Hip) 3 sets of 10
5. Boat Pose Hold 30 seconds
6. Side Boat Pose 30 seconds (1x per side)
7. Supermans x15
8. Leg Raises x15
9. Supermans x15 (repeat)
10. Leg Raises (slow eccentric lowering) (repeat) x10
11. Alternating Knee Touches x20
12. Alternating Supermans x10 (each side)
13. Situps x15
* Workout sequence can be repeated for extra challenge/training volume