(Video Guide) ➡︎ https://youtu.be/8jyhJ6TiUPA?si=6ZrPLRXf5kjWoRVG
| Exercise Name | Neutral ➔ Top Cue | Notes / Tempo | Muscles Targeted |
|---|---|---|---|
| Figure Eights | Lying on back, arms slightly out. Legs hover, feet draw a figure eight. | 60 sec continuous | Lower abs, hip flexors, obliques |
| Windshield Wipers | Lying on back, legs straight out wide. Drop legs left ➔ center ➔ right. | 60 sec alternating | Obliques, glutes, lower core |
| Cross-Body Mountain Climbers | High plank position, ribs tucked, body straight. Drive knee toward opposite elbow with slight ribcage rotation while keeping hips stable. | 60 sec fast but controlled | Upper & lower abs, obliques, serratus, shoulders |
| Rest / Transition | 30 sec | ||
| Starfish Crunch | Lying back, arms & legs spread slightly. Crunch opposite hand to foot. | 30 sec | Upper & lower abs, obliques |
| Tuck Planks | Forearm plank. Draw same-side forearm & knee under body, return. Alternate sides. | 60 sec | Core, serratus, hip flexors, shoulders |
| Upper Circle Crunches | Lying back, hands behind head. Lift shoulders & trace small circle ➔ right ➔ up ➔ left. Reverse. | 60 sec each direction | Upper abs, obliques |
| L Sit Hold (Dip Bars) | Lower Abs, Hip Flexors, Shoulders, Triceps | Lock elbows. Depress shoulders. Legs straight. Hold. | 10–30 sec x 2–3 sets |