-15 tuck ups https://www.gymnasticbodies.com/exercises/tuck-up/
-5 stiff legged windmill each side. Athlete can choose weighted or unweighted https://www.gymnasticbodies.com/exercises/stiff-leg-windmill/
-10 pseudo planche pushup https://www.gymnasticbodies.com/exercises/pseudo-planche-push-up/
-5 Xiaopeng forward each side https://www.gymnasticbodies.com/exercises/xiaopeng-forward/
-5 Xiaopeng backward each side https://www.gymnasticbodies.com/exercises/xiaopeng-backward/
3 sets of max GHD sit ups in one minute
Rest as needed
You don’t need to go fast. Focus on stability and control of the movement.
Make sure hips are off the edge of the GHD.
Look at your belly button the whole time.
Range of motion is determined by how far you can go while in posterior pelvic tilt