Program 1: Madi Prentice

7-Day Program for Madi Prentice – Ab-focused

This is a medium-maintenance program focused on core and stability work. This will promote balance and a central source of strength.

Day 1 –

3×5 – V-Ups

3×3 – Cross body V Ups

3x60s Bike

Day 2 –

3x30s Right Side Single Arm / Single Leg Plank

3x30s Left Side Single Arm / Single Leg Plank

3x60s Sprints

Day 3 –

3x30s Ab-Cycling

3×10 Windshield Wipers

3x60s Row Machine

Day 4 –

Rest

20 min active recovery

Day 5 –

3×10 Deadbugs

3x30s Russian Twist Toss

3x60s alternating High Knees / Butt Kicks

Day 6 –

3x30s Plank

3×5 Bird Dogs

3x60s sprints

Day 7 –

3×10 Windshield Wipers

3x60s Row Machine

3x60s Plank