Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – 5×5 pause squats
* go lighter, sit in bottom, keep core tight and take 2 breaths
rest 3 min
5×5 pause deadlifts
* go lighter and pause for 2 sec at mid shin while keeping core tight
rest 3 min
5×5 pause bench press
* pause for 1 sec half way down and half way up for one rep
Core – perform 4 sets (each time through the list is one set)
25 butterfly sit ups
10 toes to bar or hanging knee raises