Posture Prep
1
reverse crunches – 2×25
shoulder bridges – 2×25
fire hydrant matrix – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (ft on floor) – 1×20
LXT’s – 2×10
chin tucks – 1×20
2
reverse crunches – 2×25
shoulder bridges – 2×25
fire hydrant matrix – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (ft off floor) – 1×20
pulsing plank matrix – 1 min
LXT’s – 2×10
chin tucks – 1×30
3
reverse crunches – 2×25
shoulder bridges on pad – 2×25
fire hydrant matrix – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (knees 90 deg.) – 1×20
plank matrix – 1 min
LXT’s – 2×10
chin tucks – 1×30
4
reverse crunches – 2×25
shoulder bridges on pad – 2×25
fire hydrant matrix on pad – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (knees 90 deg.) – 1×20
plank matrix – 1 min
LXT’s – 2×10
chin tucks – 1×30
5
shoulder bridges (one leg) – 2×25
fire hydrant matrix on pad – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (knees 90 deg.) – 1×20
plank matrix – 1 min
LXT’s – 2×10
chin tucks – 1×30
6
lying leg raise – 2×25
shoulder bridges (one leg) on pad – 2×25
fire hydrant matrix on pad – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (knees 90 deg.) – 1×20
plank matrix on pad – 1 min
LXT’s – 2×10
chin tucks – 1×30
7
lying leg raise with lift – 2×25
TRX leg curls – 1×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (straight legs) – 1×20
plank matrix on pad – 1 min
LXT’s – 2×10
chin tucks – 1×30
8
lying leg raise with lift – 2×25
TRX leg curls – 1×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles (FWD & BCK) – 1×10
hip crossovers (straight legs) – 1×20
plank matrix on pad – 1 min
LXT’s – 2×10
chin tucks – 1×30
9
ab wheel rollouts – 2×25
TRX leg curls (1 leg) – 1×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w/ medicine ball) – 1×20
alternating scorpion stretch – 1×20
plank matrix on pad – 1 min
LXT’s – 2×10
chin tucks – 1×30
10
ab wheel rollouts – 2×25
TRX leg curls (1 leg) – 1×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w medicine ball) – 1×20
alternating scorpion stretch – 1×20
ab wheel planks – 1 min
side & up planks on pad – 1 min
LTX’s – 2×10
chin tucks – 1×30
11
TRX tuck in-and-outs – 2×25
ab wheel leg curls 2×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w medicine ball) – 1×20
alternating scorpion stretch – 1×20
ab wheel planks – 1 min
side & up planks on pad – 1 min
LTX’s – 2×10
chin tucks – 1×30
12
TRX tuck in-and-outs – 2×25
ab wheel leg curls 2×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w medicine ball) – 1×20
alternating scorpion stretch – 1×20
TRX planks – 1 min
side & up planks on pad (one legged)- 1 min
LTX’s – 2×10
chin tucks – 1×30
13
ab wheel “Wheel Barrow” – 1×10
ab wheel leg curls 2×25
fire hydrant matrix (straight leg) – 2×10
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w medicine ball) – 1×20
alternating scorpion stretch – 1×20
TRX pike ups – 1 min
TRX face up planks – 1 min
side planks (one legged) – 1 min
LTX’s – 2×10
chin tucks – 1×30
14
ab wheel “Wheel Barrow” – 1×10
ab wheel leg curls with bands – 2×25
fire hydrant matrix w/ ankle weights x 2
standing hip circles with ankle weights
(FWD & BCK) – 1×10
hip crossovers (w medicine ball) – 1×20
alternating scorpion stretch – 1×20
TRX pike ups – 1 min
TRX face up planks (one legged) – 1 min
side planks (one legged) – 1 min
LTX’s – 2×10
chin tucks – 1×30