This gymnasty core sequence is all about common 'shaping' drills common found in the gymnastics space.

Intervals:
- 30s Hollow flutters
- 30s Hollow hold
- 30s Arch flutters
- 30s Arch hold
- Rest 30s
Repeat 2-3x

Feel free to follow along as Coach Jenn brings you through three rounds of the se...

Check out the video for demonstrations of movements and scaling options. Follow along for 3 rounds, or do on your own (more or less) depending on how you feel.

EMOM 9
45s of work, 15s of rest
1) Bird dogs (side #1)
2) Bird dogs (side #2)
3) Dead-bugs

Complete unbroken as long as quality can be maintained:
- 45s Forearm plank (with reaches if advanced)
- 45s Side plank, right
- 45s Rear support hold
- 45s Side plank, left

Complete for 2-3 more rounds, trying to move from the second side plank right back to the forearm plank.

Adjust time up ...

Complete:
- 10 Side plank raises, per side
- 20 Hollow heel taps (10 per side, alternating)
- 30 Russian twists (15 per side, alternating)

Go through 3-5 rounds, depending on your needs and what best fits your schedule!

- 60s Weighted plank, right into
- 30s Controlled mountain climbers
- 60s Rest
Repeat 2-3 more times.

Remove weight from the plank hold if needed to maintain form. Adjust time and rounds to best suit your abilities.

- 60s Hanging knee raises / leg raises
- 60s Rest
- 60s Hanging oblique crunches
- 60s Rest
- Repeat 2-3 more times

This session is spicy! Feel free to explore this sequence with 30-45s holds to start and build up to 60s if forearm strength is a limiting factor.

As always, focus on quality fir...

10 Minutes of:
- 5 Slow tuck ups
- 10 Quick tuck ups
- 5 Slow mountain climbers (per side, alternating)
- 10 Quick mountain climbers (per side, alternating)

If 10 minutes is too much, definitely feel free to modify the time to suit your needs or add rest when needed.

Complete 4+ rounds for quality of:
- 30s Hollow leg lowers (alternating), right into
- 30s Hollow heel taps (alternating)
- 30s Rest

Watch video for movement breakdowns. As always listen to your body and adjust to suit your needs. (You can follow along in this video with Jenn for 4 rounds)

- 10-15 Seated hip flexor lifts, per side
- 10-15 Forearm plank reaches, per side (alternating)
- 10-15 Plank shoulder taps, per side (alternating)

Check out the video for demonstrations of movements and scaling options.
Complete for 4+ rounds, or as many rounds as time and form allow depending...

Complete 3+ rounds of:
- 30s Straddle ups
- 30s Straddle arch
- 30s Straddle reaches
- Rest 30s

Scales include:

Straddle ups: V-ups, Tuck ups/jack knives (option to keep hands on ground)

Straddle arch: Legs together

Straddle reaches: Lessen reach, bend knees and tap alternating knees

A pull up bar is required for this workout if doing as prescribed. Check out the video for demonstrations of movements and scaling options.

10 Minute AMRAP
- 10 Strict hanging leg/knee raises (or sit ups if no pull up bar)
- 15 Standing oblique crunches per side (with or without weight)
- 20 D...