Week One

Exercise	Sets	Reps	Tempo	Rest Period
A1 – Reverse Crunch	3	15	2010	30 seconds
Superset with
A2 Crunch	3	10	2220	30 seconds
B Oblique Crunches	2	15	l & r 2010	60 seconds

Week Two

Exercise	Sets	Reps	Tempo	Rest Period
A1 – Reverse Crunch	3	10	2120	30 seconds
Superset with
A2 Swiss ball Crunch (full range )	3	10	2220	30 seconds
B- Woodchop exercise (with cable)	2	15 l & r	2010	60 seconds

Week Three

Exercise	Sets	Reps	Tempo	Rest Period
A1 – Reverse Crunch (on ball)	3	6	3030	30 seconds
Superset with
A2 Swiss ball Crunch (full range – add resistance via dumbbell on upper chest)	3	10	2210	30 seconds
B- Woodchop exercise	2	15 l & r	2010	60 seconds

Week Four

Exercise	Sets	Reps	Tempo	Rest Period
A – Reverse Twisting Crunch (on ball)	3	6 l and r	3030	30 seconds
B1-Swiss ball Twisting Crunch (full range – add resistance via dumbbell on upper chest)	3	6 left & right	2210	30 seconds
B- Reverse Woodchop	2	10 l & r	30x0	60 seconds

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