FAB ABS STRONG BACK TIME REPS SETS EXTRAS NOTES TIME REPS SETS EXTRAS NOTES PLANK ON ELBOW CLOCKWORK PLANK ON HANDS SWIMMER PLAN LATERAL (SIDE) R L SUPERMAN PLANK THREAD THROUGH R L SIDE BEND (ON STOMACH) PLANK LEG LIFT ALT R L ALT LIFT (ON STOMACH) V-SIT PUSH UP V-SIT RUNNING PLANK ROW V-SIT SCISSORS SHOULDER CIRCLES INS & OUTS BUTTERFLY (SHOULDER BLADES) PELVIC RAISES BAR PULL (ON STOMACH) TOE TOUCH HINGE / DEAD LIFT PLANK REVERSE SWISS BALL PIKE PLANK CRAB STANDING CHAIR SIT ARMS UP BICYCLE TWISTS SWISS BALL BACK EXTENSION RUSSIAN TWISTS SCISSORS PLANK KNEE TO ELBOW R L PLANK KNEE TO OPP ELBOW R L MOBILE x FLEX TIME SETS EXTRAS NOTES QUAD STRETCH STANDING R L QUAD STRETCH SITTING (R BALASANA – REVERSE CHILD’S POSE) STABLE HIP + GLUTES + LEGS CALF STRETCH (ON STEP) R L TIME REPS SETS EXTRAS NOTES SOLEUS STRETCH (ON STEP, BEND KNEE) R L BRIDGE CRESCENT LUNGE (ANJANEYASANA – KNEELING + ARM RAISE) R L BRIDGE – SINGLE LEG R L LIZARD POSE (UTTHAN PRISTHASANA – DEEP HIP FLEXOR) R L SWISS BALL – BACK BRIDGE ROTATION UPWARD FACING DOG (URDHVAMUKHA SHVANASANA ) R L DONKEY KICKS SUPINE SPLIT HAMSTRING (SUPTA PADANGUSTHASANA) R L SIDE LEG LIFT – STRAIGHT R L TRIANGLE POSE (TRIKONASANA – ABD/HS/BACK+ TWIST) R L CLAMS R L BUTTERFLY STRETCH (BADDHA KONASANA – HIP OPENER/ABD) ABDUCTOR LIFT R L SEATED FOLDS (JANUSIRSASANA – GROIN/ABDUCTOR/HS/BACK) R L SINGLE LEG BALANCE (+WOBBLE DISC) R L THREAD THE NEEDLE (SUCIRANDHRASANA – GLUTES/HIPS) R L LATERAL SKATER (+GLIDERS) R L PIGEON POSE (KAPOTASANA – GLUTES/HIPS/BACK/HIP FLEXOR) HIP HIKE R L LYING LEG CROSS OVER (ITB/GLUTES) SINGLE LEG DEAD LIFT/ HINGE R L FIRE LOG POSE (AGNISTAMBHASANA – LATERAL HIP OPENER) R L SQUATS SEATED SQUAT (MALASANA – HIP OPENER) SINGLE LEG SQUATS R L PLOUGH POSE (HALASANA – HAMSTRING/BACK) LUNGES R L KNEES INTO CHEST/ CHILD’S POSE (APANASANA – BACK) STANDING x BAND LOW + KNEE LIFT R L STANDING LATERAL SIDE STRETCH (OBLIQUES/CORE/BACK) R L STANDING x BAND HIGH + UP N ROTATE R L EXTENDED SIDE ANGLE POSE (UTTHITA PARSVAKONASANA ) R L

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