Core statics

Tuck L-sit Hold

3 sets × 15-25s, 15-25s, 15-25s

L-sit Leg Raises

3 sets × 6-10 reps, 6-10 reps, 6-10 reps

Hollow Body Hold

3 sets × 30-40s, 30-40s, 30-40s

Tuck Dragon Flag (or negatives)

3 sets × 3-5 reps, 3-5 reps, 3-5 reps

Elbow Lever Hold (progressions)

3 sets × 10-20s, 10-20s, 10-20s

Side Plank (each side)

2 sets × 10s, 10s

Step-Up

3 sets × 10-12 reps, 10-12 reps, 10-12 reps

Wall sit

3 sets × 30-60s, 30-60s, 30-60s

Pistol Squat

3 sets × 5-8 reps, 5-8 reps, 5-8 reps