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Friday

Timer Duration: 56:30 Rollover intervals for more details.

Exercises:
  • Copenhagen Side Plank (r)
  • Copenhagen Side Plank (l)
  • Elevated Elbow Plank
  • Side Plank W/ Abduction (r)
  • Side Plank W/ Abduction (l)
  • Bird Dog
  • Sl Isometric Calf Raise (r)
  • Warmup 0:10
  • Copenhagen Side Plank (R) 0:20
  • Rest 0:30
  • Copenhagen Side Plank (L) 0:20
  • Rest 0:30
  • Elevated Elbow Plank 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (R) 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (L) 0:20
  • Rest 0:30
  • Bird-Dog 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 1:00
  • Copenhagen Side Plank (R) 0:20
  • Rest 0:30
  • Copenhagen Side Plank (L) 0:20
  • Rest 0:30
  • Elevated Elbow Plank 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (R) 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (L) 0:20
  • Rest 0:30
  • Bird-Dog 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 1:00
  • Copenhagen Side Plank (R) 0:20
  • Rest 0:30
  • Copenhagen Side Plank (L) 0:20
  • Rest 0:30
  • Elevated Elbow Plank 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (R) 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (L) 0:20
  • Rest 0:30
  • Bird-Dog 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 1:00
  • Copenhagen Side Plank (R) 0:20
  • Rest 0:30
  • Copenhagen Side Plank (L) 0:20
  • Rest 0:30
  • Elevated Elbow Plank 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (R) 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (L) 0:20
  • Rest 0:30
  • Bird-Dog 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 1:00
  • Copenhagen Side Plank (R) 0:20
  • Rest 0:30
  • Copenhagen Side Plank (L) 0:20
  • Rest 0:30
  • Elevated Elbow Plank 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (R) 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (L) 0:20
  • Rest 0:30
  • Bird-Dog 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 1:00
  • Copenhagen Side Plank (R) 0:20
  • Rest 0:30
  • Copenhagen Side Plank (L) 0:20
  • Rest 0:30
  • Elevated Elbow Plank 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (R) 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (L) 0:20
  • Rest 0:30
  • Bird-Dog 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 1:00
  • Copenhagen Side Plank (R) 0:20
  • Rest 0:30
  • Copenhagen Side Plank (L) 0:20
  • Rest 0:30
  • Elevated Elbow Plank 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (R) 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (L) 0:20
  • Rest 0:30
  • Bird-Dog 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 1:00
  • Copenhagen Side Plank (R) 0:20
  • Rest 0:30
  • Copenhagen Side Plank (L) 0:20
  • Rest 0:30
  • Elevated Elbow Plank 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (R) 0:20
  • Rest 0:30
  • Side Plank w/ Abduction (L) 0:20
  • Rest 0:30
  • Bird-Dog 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20
  • Rest 0:30
  • SL Isometric Calf Raise (R) 0:20

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