CORE INTERMEDIATE 00

-15 reps scap srugs + 15 hold up 15 sec

-30 sec Hollow rockers

-30 sec Arch holds

x3

30 sec Seal stretch

30 sec Wrists Stretches

30 sec Capsule stretch

4 reps straddle on floor to arch back (legs apart)

30 sec Hold Straddle on floor

.30 sec Hold right pulses

.10 reps up hip flexors

.30 sec Hold left pulses

.10 reps up hip flexors

30 sec Straddle stretch

5 sec straddle press

30 sec Hold on pike on florr

10 total compressions lift on pike on floor each side

5 sec L sit press

30 sec cat stretch

10 sec press bend knees on elevation 2 sides

5 reps same and stretch the legs 2 sides

30 sec seal stretch legs in line and legs apart

30 sec straddle seal stretch

10 sec pressing on floor (left in front right behind)

10 reps L sit compressions

30 sec stretch hams

15 sec L sits on floor

30 sec Stretch hams

30 sec Seal stretch