#TRUSTMYCOACH Free Week Trial DAY 5 1/3

1 ROUND

1. VERTICAL STRETCH 2.SIDE PLANK

 B: 45 SEC  B: 30 SEC
I: 60 SEC I: 60 SEC
A: 90 SEC A: 90 SEC

REST FOR 10 SECONDS

3.DYNAMIC L 4.ACTIVE LEG

LOWERING
 B: 4 REPS  B: 3 REPS
I: 8 REPS I: 4 REPS
A: 10 REPS A: 8 REPS

5.LYING HIP RAISES

 B: 10 REPS
I: 15 REPS
A: 20 REPS

REST FOR 10 SECONDS

6.DIAGONAL FLUTTER 7. FLUTTER KICKS

KICKS
 B: 5 REPS PER SIDE  B: 10 REPS
I: 10 REPS PER SIDE I: 15 REPS
A: 15 REPS PER SIDE A: 20 REPS

8.BICYCLE CRUNCHES

 B: 10 REPS
I: 20 REPS
A: 30 REPS

REST FOR 10 SECONDS

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9. PULSING LUNGES 10.REVERSE LUNGE

KNEE-UP
 B: 10 REPS  B: 10 REPS
I: 15 REPS I: 15 REPS
A: 20 REPS A: 20 REPS

REST FOR 10 SECONDS

11. PUSH-UPS 12.ELBOW PLANK

 B: 10 REPS  B: 45 SEC
I: 15 REPS I: 60 SEC
A: 20 REPS A: 90 SEC

REST FOR 10 SECONDS

13.SINGLE LEG HIP 14.DYNAMIC SIT UPS

RAISES WITH LEG REACH
 B: 10 REPS  B: 10 REPS
I: 15 REPS I: 15 REPS
A: 20 REPS A: 20 REPS

15.SINGLE LEG HIP 16.DYNAMIC SIT UPS

RAISES WITH LEG REACH
 B: 10 REPS  B: 10 REPS
I: 15 REPS I: 15 REPS
A: 20 REPS A: 20 REPS

REST FOR 10 SECONDS

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17. CHAIR 18.GLUTE BRIDGE

EXTENSION
 B: 1 MIN  B: 30 SEC
I: 3 MIN I: 60 SEC
A: 5 MIN A: 90 SEC

REST FOR 10 SECONDS

19. KNEE TUCK 20.SUPERMAN

CLASSIC PLANK
 B: 4 REPS  B: 30 SEC
I: 6 REPS I: 60 SEC
A: 10 REPS A: 90 SEC

REST FOR 10 SECONDS

21.DYNAMIC FRONTAL 22.BACKWARDS

DYNAMIC FRONTAL
 B: 10 REPS  B: 10 REPS
I: 20 REPS I: 20 REPS
A: 30 REPS A: 20 REPS

REST FOR 1 MINUTE

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