:: Anti-Flexion 1. Back Extension (2. Deadlift) :: Anti-Extension 1. Banded Dead Bug 2. Crawling the Plank (Jefferson curls) AB wheels :: Anti-Rotation 1. Palloff Press 2. Medicine-Ball Twist-to-Hold Pallof twists Bird dogs :: Anti-Lateral Flexion (1. Rack Carry) (2. Kneel-to-Stand Overhead Hold) Side bends Side planks (Suitcase Carry) - - - - - :: Anti-Flexion: 1. Back Extension :: Anti-Extension: 1. Banded Dead Bug 2. Crawling the Plank 3. AB wheels 4. Hollow :: Anti-Rotation: 1. Palloff Press 2. Medicine-Ball Twist-to-Hold 3. Pallof twists 4. Bird dogs :: Anti-Lateral Flexion: 1.Side bends 2. Side planks 7 maggio: 1, 4, 2, 2 (30 sec each) 9 maggio: 1, 3, 4, 2 (45 sec each + 40 sec each) 11 maggio: 1, 2, 2, 2