Complete 3 Rounds of the following:
Bird Dog x 3 each + 2 breaths (pause) on each rep
Tuck Up Leg Lowers x 3 each leg
Reverse Plank x 3 Breaths
Do each exercise back to back, with a 30-60 second rest after each round.
Then move onto part 2…
Bottom Up Press Up Hold (knees/toes) x 1 rep for a 5-15sec hold
keep your phone with timer on the floor in front of your face
Rest 30secs after every rep. 1 Total rep counts as 1 round
At the very bottom of the press up is where your core is most likely to fatigue and fail, squeeze glutes hard, connect ribs to hips, the bottom hold should still feel like a plank!