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Dolphin Plank Drill

3 sets of 10 reps starting on each side. 

Start in dolphin plank, pressing forearms against the ground, lift up out of the shoulders, press the heels back and engage the belly. Make sure hips don't drop or lift too high. Keep gaze down, neck neutral. Lift up into plank starting with left hand, then right, then come down the same way you came in. Repeat - 3 sets of 10 reps starting on each side.

Boat Pose Knee Tucks

3 sets of 15 reps 

Start in boat pose, sitting on your bum and leaning back to balance slightly above your tailbone. Legs extended out, toes pointed. Hands on the ground behind you, fingers pointing to you. Bend the elbows slightly, lift up out of the shoulders. Tuck the left knee into the chest, extend leg back out, tuck right knee into chest, extend back out. Repeat - 3 sets of 15 reps.

Supta Baddha Konasana Sit Ups

3 sets of 30 reps 

Start laying on your back, knees towards chest, big toes touching, knees out to the sides. Bring your fingertips behind the head, lift the shoulders up off the ground to hover. From here lift higher, then lower back down to hover. Repeat - 3 sets of 30 reps.

Swimming Superman

3 sets of 15 reps 

Start laying on your belly, arms reaching out in front, palms facing down. On a deep inhale lift legs and arms to extend. Keep gaze down, neck long, toes pointed. Lift left arm high at same time as right leg. Alternate sides. Repeat - 3 sets of 15 reps.

Wide Legged Flat Back Lifts

3 sets of 15 reps 

Start with feet parallel on the outside edges of your mat, toes pointing forward. Lift up to a flat back, keeping gaze down. Finger tips rest behind head. Lift halfway up, lower back down to flat back. Repeat - 3 sets of 15 reps.

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