| Level | Sets | Reps. or Seconds | Rest btw. drills | Rest btw. sets |
|---|---|---|---|---|
| 1 | 2 | 12 | 30 - 45" | 1- 2 ' |
| 2 | 2 | 16 | ||
| 3 | 3 | 20 | ||
| 4 | 3 | 24 |
CRUNCH
SIDE PLANK
KNEE DRIVE HOLD BENCH
ELBOW PLANK
ONE LEG-ARM DONKEY
| Level | Sets | Reps. or Seconds | Rest btw. drills | Rest btw. sets |
|---|---|---|---|---|
| 1 | 2 | 12 | 30 - 45" | 1- 2 ' |
| 2 | 2 | 16 | ||
| 3 | 3 | 20 | ||
| 4 | 3 | 24 |
CRUNCH
SIDE PLANK
KNEE DRIVE HOLD BENCH
ELBOW PLANK
ONE LEG-ARM DONKEY