Posture Prep

#1

reverse crunches – 2x25
shoulder bridges – 2x25
fire hydrant matrix – 2x10
standing hip circles (FWD & BCK) – 1x10
hip crossovers (ft on floor) – 1x20
LXT’s – 2x10
chin tucks – 1x20

#2

reverse crunches – 2x25
shoulder bridges – 2x25
fire hydrant matrix – 2x10
standing hip circles (FWD & BCK) – 1x10
hip crossovers (ft off floor) – 1x20
pulsing plank matrix – 1 min
LXT’s – 2x10
chin tucks – 1x30

#3

reverse crunches – 2x25
shoulder bridges on pad – 2x25
fire hydrant matrix – 2x10
standing hip circles (FWD & BCK) – 1x10
hip crossovers (knees 90 deg.) – 1x20
plank matrix – 1 min
LXT’s – 2x10
chin tucks – 1x30

#4

reverse crunches – 2x25
shoulder bridges on pad – 2x25
fire hydrant matrix on pad – 2x10
standing hip circles (FWD & BCK) – 1x10
hip crossovers (knees 90 deg.) – 1x20
plank matrix – 1 min
LXT’s – 2x10
chin tucks – 1x30

#5

lying leg raise – 2x25
shoulder bridges (one leg) – 2x25
fire hydrant matrix on pad – 2x10
standing hip circles (FWD & BCK) – 1x10
hip crossovers (knees 90 deg.) – 1x20
plank matrix – 1 min
LXT’s – 2x10
chin tucks – 1x30

#6

lying leg raise – 2x25
shoulder bridges (one leg) on pad – 2x25
fire hydrant matrix on pad – 2x10
standing hip circles (FWD & BCK) – 1x10
hip crossovers (knees 90 deg.) – 1x20
plank matrix on pad – 1 min
LXT’s – 2x10
chin tucks – 1x30

#7

lying leg raise with lift – 2x25
TRX leg curls – 1x25
fire hydrant matrix (straight leg) – 2x10
standing hip circles (FWD & BCK) – 1x10
hip crossovers (straight legs) – 1x20
plank matrix on pad – 1 min
LXT’s – 2x10
chin tucks – 1x30

#8

lying leg raise with lift – 2x25
TRX leg curls – 1x25
fire hydrant matrix (straight leg) – 2x10
standing hip circles (FWD & BCK) – 1x10
hip crossovers (straight legs) – 1x20
plank matrix on pad – 1 min
LXT’s – 2x10
chin tucks – 1x30

#9

ab wheel rollouts – 2x25
TRX leg curls (1 leg) – 1x25
fire hydrant matrix (straight leg) – 2x10
standing hip circles with ankle weights
(FWD & BCK) – 1x10
hip crossovers (w/ medicine ball) – 1x20
alternating scorpion stretch – 1x20
plank matrix on pad – 1 min
LXT’s – 2x10
chin tucks – 1x30

#10

ab wheel rollouts – 2x25
TRX leg curls (1 leg) – 1x25
fire hydrant matrix (straight leg) – 2x10
standing hip circles with ankle weights
(FWD & BCK) – 1x10
hip crossovers (w medicine ball) – 1x20
alternating scorpion stretch – 1x20
ab wheel planks – 1 min
side & up planks on pad – 1 min
LTX’s – 2x10
chin tucks – 1x30

#11

TRX tuck in-and-outs – 2x25
ab wheel leg curls 2x25
fire hydrant matrix (straight leg) – 2x10
standing hip circles with ankle weights
(FWD & BCK) – 1x10
hip crossovers (w medicine ball) – 1x20
alternating scorpion stretch – 1x20
ab wheel planks – 1 min
side & up planks on pad – 1 min
LTX’s – 2x10
chin tucks – 1x30

#12

TRX tuck in-and-outs – 2x25
ab wheel leg curls 2x25
fire hydrant matrix (straight leg) – 2x10
standing hip circles with ankle weights
(FWD & BCK) – 1x10
hip crossovers (w medicine ball) – 1x20
alternating scorpion stretch – 1x20
TRX planks – 1 min
side & up planks on pad (one legged)- 1 min
LTX’s – 2x10
chin tucks – 1x30

#13

ab wheel “Wheel Barrow” – 1x10
ab wheel leg curls 2x25
fire hydrant matrix (straight leg) – 2x10
standing hip circles with ankle weights
(FWD & BCK) – 1x10
hip crossovers (w medicine ball) – 1x20
alternating scorpion stretch – 1x20
TRX pike ups – 1 min
TRX face up planks – 1 min
side planks (one legged) – 1 min
LTX’s – 2x10
chin tucks – 1x30

#14

ab wheel “Wheel Barrow” – 1x10
ab wheel leg curls with bands – 2x25
fire hydrant matrix w/ ankle weights x 2
standing hip circles with ankle weights
(FWD & BCK) – 1x10
hip crossovers (w medicine ball) – 1x20
alternating scorpion stretch – 1x20
TRX pike ups – 1 min
TRX face up planks (one legged) – 1 min
side planks (one legged) – 1 min
LTX’s – 2x10
chin tucks – 1x30