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BoostcampPNG

18 Week Morning Routine-With Meditation & Reading

by Oliver Wolf Verkempinck
1 athletes joined

Program Description

Strengthen climbing fingers, core strength and morning mindset.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 03, 2025 11:44
  • Last Edited
    Oct 04, 2025 01:39
Muscle Engagement
Front
Back
MuscleSet
Abs
100%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hollow Hold
1
1 mins
-
2
Legs Flutter
1
30 reps
-
3
Lying Leg Raise
1
15 reps
-
4
Single Leg Raise
1
15 reps
-
5
Star Crunches
1
20 reps
-
6
Seated In & Outs
1
20 reps
-
7
Bicycle Crunch
1
20 reps
-
8
Russian Twist
1
30 reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
6
0.16 mins
RPE 4
10
Hang Board - 3-Finger Drag
6
0.16 mins
RPE 4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
2
0.16 mins
RPE 4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
2
0.16 mins
RPE 4
13
Hang Board - Front 2-Finger Crimp
2
0.16 mins
RPE 4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
2
0.16 mins
RPE 4
15
Meditation
1
15 mins
-
16
Read
1
15 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Hollow Hold
1 Set
1 mins
-
2
Legs Flutter
1 Set
30 Reps
-
3
Lying Leg Raise
1 Set
15 Reps
-
4
Single Leg Raise
1 Set
15 Reps
-
5
Star Crunches
1 Set
20 Reps
-
6
Seated In & Outs
1 Set
20 Reps
-
7
Bicycle Crunch
1 Set
20 Reps
-
8
Russian Twist
1 Set
30 Reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
10
Hang Board - 3-Finger Drag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
13
Hang Board - Front 2-Finger Crimp
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
15
Meditation
1 Set
15 mins
-
16
Read
1 Set
15 mins
-
Day 2
1
Hollow Hold
1 Set
1 mins
-
2
Legs Flutter
1 Set
30 Reps
-
3
Lying Leg Raise
1 Set
15 Reps
-
4
Single Leg Raise
1 Set
15 Reps
-
5
Star Crunches
1 Set
20 Reps
-
6
Seated In & Outs
1 Set
20 Reps
-
7
Bicycle Crunch
1 Set
20 Reps
-
8
Russian Twist
1 Set
30 Reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
10
Hang Board - 3-Finger Drag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
13
Hang Board - Front 2-Finger Crimp
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
15
Meditation
1 Set
15 mins
-
16
Read
1 Set
15 mins
-
Day 3
1
Hollow Hold
1 Set
1 mins
-
2
Legs Flutter
1 Set
30 Reps
-
3
Lying Leg Raise
1 Set
15 Reps
-
4
Single Leg Raise
1 Set
15 Reps
-
5
Star Crunches
1 Set
20 Reps
-
6
Seated In & Outs
1 Set
20 Reps
-
7
Bicycle Crunch
1 Set
20 Reps
-
8
Russian Twist
1 Set
30 Reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
10
Hang Board - 3-Finger Drag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
13
Hang Board - Front 2-Finger Crimp
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
15
Meditation
1 Set
15 mins
-
16
Read
1 Set
15 mins
-
Day 4
1
Hollow Hold
1 Set
1 mins
-
2
Legs Flutter
1 Set
30 Reps
-
3
Lying Leg Raise
1 Set
15 Reps
-
4
Single Leg Raise
1 Set
15 Reps
-
5
Star Crunches
1 Set
20 Reps
-
6
Seated In & Outs
1 Set
20 Reps
-
7
Bicycle Crunch
1 Set
20 Reps
-
8
Russian Twist
1 Set
30 Reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
10
Hang Board - 3-Finger Drag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
13
Hang Board - Front 2-Finger Crimp
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
15
Meditation
1 Set
15 mins
-
16
Read
1 Set
15 mins
-
Day 5
1
Hollow Hold
1 Set
1 mins
-
2
Legs Flutter
1 Set
30 Reps
-
3
Lying Leg Raise
1 Set
15 Reps
-
4
Single Leg Raise
1 Set
15 Reps
-
5
Star Crunches
1 Set
20 Reps
-
6
Seated In & Outs
1 Set
20 Reps
-
7
Bicycle Crunch
1 Set
20 Reps
-
8
Russian Twist
1 Set
30 Reps
-
9
Hang Board - Half Crimp, 90 Degree Hold
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
10
Hang Board - 3-Finger Drag
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
0.16 mins
@4
@4
@4
@4
@4
@4
11
Hang Board - Middle 2-Finger Drag (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
12
Hang Board - Front 2-Finger Drag (Middle & Index)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
13
Hang Board - Front 2-Finger Crimp
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
14
Hang Board - Middle 2-Finger Crimp (Middle & Ring)
1 Set
1 Set
0.16 mins
0.16 mins
@4
@4
15
Meditation
1 Set
15 mins
-
16
Read
1 Set
15 mins
-