The Hundred
Abs · 100 counts
Reps: 100 counts
Press lower back into mat. Keep ribs knitted together. Pump from shoulders, not elbows.
Roll-Up
Abs · 3-5 reps
Reps: 5 reps
Hollow out abdominals first. Initiate with chin tuck. Roll like a wheel, don't sit up like a crunch.
Rolling Like a Ball
Abs · 5-6 reps
Reps: 6 reps
Stay in a tight ball. Don't let feet touch mat. Roll on exhale, return on inhale.
Single Leg Stretch
Abs · 8-10 reps each side
Reps: 10 each
Keep lower back pressed down. Don't let extended leg drop too low. Exhale on switch.
Criss Cross
Obliques · 8-10 reps each side
Reps: 10 each
Keep shoulders lifted throughout. Twist from ribs, not elbows. Extend leg long on diagonal.
Teaser
Abs · 3-5 reps
Reps: 5 reps
Start with bent knees for progressions. Reach through fingertips. Lift from powerhouse, not momentum.
Open Leg Rocker
Abs · 5-6 reps
Reps: 5 reps
Keep spine in C-curve. Don't drop legs. Stay compact.
Boomerang
Abs · 3-5 reps
Reps: 3 reps
Smooth, continuous movement. Initiate roll from lower abs. Keep legs together throughout.
Control Balance
Abs · 1-2 reps
Reps: 2 reps
Keep weight on shoulders, not neck. Walk hands down back for support. Control descent.
Swimming
Back · 20-30 counts
Reps: 30 counts
Keep neck long — eyes on mat. Reach long, not high. Keep pace controlled.
Side Plank
Obliques · 20-40 seconds each side
Reps: 45 sec each
Stack shoulders over elbows. Keep hips lifted, don't dip. Reach top arm to ceiling.
Spine Twist
Obliques · 5 reps each side
Reps: 5 each
Keep hips square forward. Twist from ribs, not lower back. Keep arms level.