Phase 1 Week 1 Week 2

Exercise Sets Time Rest Sets Time Rest

Balanced Sitting 1 :60 20 sec 1 :60 20 sec

Elbow Bridge 2 :25 60 sec 2 :40 60 sec

Side Bridge 2 :20 ea 60 sec 1 ea :35 60 sec

Heels on Ball Elbows Down 1 :60 45 sec 1 :60 45 sec

Heels on Ball Arms Across 1 :35 45 sec 1 :50 45 sec

Hands on Ball 1 :30 30 sec 1 :45 30 sec

Shoulder Bridge 1 :30 60 sec 1 :40 60 sec

Shoulder Bridge—elbows down/one leg up 1 ea :20 ea 60 sec 1 ea :30 ea 60 sec

Phase 2 Week 3 Week 4

Exercise Sets Reps Time Rest Sets Reps Time Rest

Rollouts-w/ hold on last one 2 10 :15 60 sec 2 12 :20 60 sec

Side Bridge 2 ea :30 ea 60 sec 2 ea :35/:30 ea 60 sec

Heels on Ball Arms Across 1 :25 ea 45 sec 1 ea :45 45 sec

Heels on Ball-one leg off 1 ea :10 ea 60 sec 1 ea :15 ea 60 sec

Hip Bridge-Time indicates both 1 :30/:10 ea 60 sec 1 :30/:20 ea 60 sec

feet down; one leg up, keep
hips up the entire time

Crunch 1 20 30 sec 2 25 30 sec

Heel grab crunch 1 20 45 sec 2 25 45 sec

Phase 3 Week 5 Week 6

Exercise Sets Reps Time Rest Sets Reps Time Rest

Rollouts-w/ hold on last one 3 10 :15 60 sec 3 12 :20 60

Side Bridge 2 ea :30 ea 60 sec 2 ea :40 ea 60 sec

Heels on Ball Arms Across 1 :25 ea 45 sec 1 ea :45 60 sec

Heels on Ball-one leg off 1 ea :10 ea 60 sec 1 ea :15 ea 60 sec

Hip Bridge-Time indicates both 1 :30/:10 ea 60 sec 1 :30/:20 ea 60 sec

feet down; one leg up, keep
hips up the entire time

Diagonal Crunch 1 10 ea 30 sec 1 15 ea 60 sec

Lateral crunch 1 15 ea 45 sec 2 25 60 sec

Crunch with Hip Extension 1 20 60 sec