https://www.youtube.com/watch?v=nA4YIzGykBI
- 3:41 1. Hook-line Rotation (Back flat on floor, knees together, hips rotate side to side)
- 4:47 2. Double Knees to Chest
- 5:42 3. Spinal Extension (Belly down, arms push the upper body up) - Not for everyone
- 7:45 4. Flat back Knees to Chest (Hands under belt area, lift legs without arching your back)
- 8:12 5. Bicycles (Back neutral on floor, cycle legs) - Needs more core strength
- 8:58 6. Superman (Belly down, can do single arm + leg for alternate version)
- 10:14 7. Quadruped (On hands and knees, lift one arm + 1 leg, neutral spine)
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