Core Day – Tuck to Planche & Dragon Flags

core 60 min Ab WheelBenchDip BarsParallettesPull-Up Bar

Extracted from whiteboard photo: 593910703_895578016137066_503182673256744259_n.jpg

Sign in to track your workouts →
Exercises
Round 1 (x2)
1
Hollow Body Hold
30sec
2
Hollow Body Hold
6 tuck to one leg out, alternate
3
Knees to Elbows
15
4
Planche Lean
10 from tuck
5
Toes to Bar
12
6
Dragon Flag
10
Round 2
7
Knee Raise (Dip Bar)
15 110° leg raise
8
V-Up
15
9
Lying Leg Raise
30
10
Knee Raise
20
11
Oblique Crunch
20 on dip bars
12
Ab Wheel Rollout
10 rings
Round 3 (hollow/tuck progression)
13
Hollow Body Hold
progression then max hollow, max tuck, max knee raise