Notes
Gliders: from a plank raise hips into a pike x 15
Gliders: mountain climbers: slowly and methodically for the first 20 seconds, then fast for another 20 seconds.
short rest and repeat mountain climbers
Gliders: From plank, bring right leg forward (like in a mountain climber) but then slide the foot across the floor under the chest reaching toward the left arm. Repeat the same side x10, then do left leg.
Mat: normal crunches, but hold for one second at the top x 20
Mat: crunches with hold for one second at top, and raise hips off the floor at the same time.
From lying position, sit up slowly into a v-sit without help from hands x 15.
Partner standing up at head: grab partners ankles and throw legs down to the floor then bring them back up x15.