Sit-up pacing and trunk endurance

The plan · 5 blocks

1. 1

   General warm-up

   Warm-up

   3 minutes easy movement, cat-cow and 10 slow sit-ups.

   • 4:00
   • RPE 3
2. 2

   60-second sit-up sets

   Main set

   Perform sit-ups at an even pace for 60 seconds. Stop a rep or two short of failure on early sets.

   • 3 sets
   • 1:00
   • rest 120s
   • RPE 8
3. 3

   Plank

   Accessory

   Strong straight-line plank, squeeze glutes.

   • 3 sets
   • 0:45
   • rest 30s
   • RPE 7
4. 4

   Dead bug

   BonusOptional

   Slow, controlled opposite arm and leg lowering.

   • 2 × 10
   • rest 30s
   • RPE 5
5. 5

   Cool-down and stretch

   Cool-down

   3 minutes of easy walking followed by gentle stretching of calves, hips, chest and shoulders.

   • 5:00
   • RPE 2