Warm Up (3-5 minutes)

Strength and Skill Work (35 minutes)

Hollow Body Holds

3 sets of 30 seconds
Focus on keeping your lower back pressed into the floor.

Hanging Knee-Leg Raises

4 sets of 10-12 reps
Start with bent knees and progress to straight legs over time.

Toes-to-Bar Progressions

4 sets of 5-8 reps
Start with a hanging knee raise and then practice bringing your toes to the bar.

Accessory Work (15 minutes)

Planks

3 sets of 1 minute

Flutter Kicks

3 sets of 30 seconds

Cool Down (10 minutes)

Focus on grip and shoulders (e.g., wrist flexor stretch, overhead tricep stretch).