If you are at a gym, great! 
If not, use a pull-up bar at attaches to a door frame 

Do 3 total sets

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- 10 each side

Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Hanging oblique knee tucks

Alternating knee raises

Hanging knee holds

W4/D3 Core 
Week 4 day 3

Regan

W1/D1 Core 
day 1 week 1

W1/D2 Core day 2

Clay

W1/D3 Core day 3 week 1

Great core workout in conjunction with some cardio beforehand!

W2/D1 Core 
Week 2 day 1

W2/D2 Core 
week 2 day 2

W2/D3 Core 
Week 2 day 3

W3/D1 Core week 3 day 1

W3/D2 Core  week 3 day 2

W3/D3 Core 
Week 3 day 3

W4/D1 Core week 4 day 1

W4/D2 Core 
Week 4 day 2

W4/D3 Core Week 4 day 3

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