Daily
pilates 300
birddogs + variations (crunch catcow, out to sides, small circles/lifts for abductors) – 10-20 reps
squats (20-40 reps)
rows (H,L – 20-30 reps)
pec stretch (H,M,L – 6 reps, hold 10-20)
neck lifts (lay on bed, tuck chin, lift head) – 20 reps
Aerial
dead hang
reverse pull up
grip & fingers
coffin ups
Aerial pain conditioning
diaper
back straddle
rib hang
hollow body hold from back straddle – back, sides, belly
Ab Hangs:
10 hanging core exercises -photos
Aerial workout – starts at ab hang stuff
Aerobic
Yoga
DDR
Bike
Ski
Arms – Free Weights
tricep curls
shoulder lifts
shoulder press
arm workout video
Arms – No Equipment
tricep push-ups
tricep dips
V-Ups
side plank dips