STABILITY: STAR PLANK

Start standing, then walk hands out to plank position

with arms and feet wide so body forms an X (as shown).
Engage abs and press palms and balls of toes into foor.
Hold for 10 seconds to start, working up to 30 seconds.
MOBILITY: SPINE ROLL
Start standing on left leg, right leg bent behind you, arms at
sides. In one fuid motion, bend rleft knee and sit on ground
rolling onto back until knees are overhead (as shown). Roll
back up to start and hop on left foot. Continue for 30 seconds.
Switch sides; repeat.
FORWARD FLEXION: V-UP
Start hanging from pull-up bar with overhand grip so
palms face forward. Engage abs and slowly lift legs until
feet touch bar (as shown). Return to start. Do 10-12 reps.

ROTATION: KUNG FU KICK
Start hanging from pull-up bar with underhand grip, so palms
face body. Do a pull-up bringing knees to chest; rotate knees to
right side, then press and extend left leg forward, foot fexed (as
shown). Bring knees back to chest and rotate to left, then press
and extend right leg forward for one rep. Do 5 reps.
EXTENSION: SUSPENDED QUADRUPED REACH
Start on all fours resting on hands and knees, then press palms
and balls of feet into ground to raise knees of foor. Keeping
knee bent, lift left leg behind you, foot fexed and right arm
in front of you, bending elbow 90 degrees (as shown). Switch,
placing left foot and right arm back on foor and raising right
leg and left arm. Alternate sides for 30 seconds.
LATERAL FLEXION: HEADSTAND TILT
Slowly work your way into a headstand (as shown), then
engage abs and lower legs as far to left side as possible
without losing balance. Return to center, then lower legs
to right for one rep. Do 5 reps.
Q Blog: The Science of the Six-Pack
Do 3 sets of the indicated reps 3 times per week on nonconsecutive days.