AERIAL CONDITIONING AT HOME 

Just because you can't access your studio or equipment doesn't mean you have to lose all your hard earned progress! Let's keep those muscles ON.
Section 1. Abs/core
1:00 - Plank scapular retraction/protraction
1:24 - Plank up downs
1:46 - Body saws
2:42 - Single leg roll ups
3:17 - Double leg roll ups
3:35 - Developpe V ups
4:03 - Full V ups
4:22 - Panda Roll sequence (tuck, pike, straddle, hollow body roll)
5:04 - Plank holds: front, sides, back
5:38 - Stability ball plank holds
6:45 - Tucks and pikes - stability ball
7:20 - Tucks and pikes - playground ball
Section 2. Back/pull
8:10 - Dumbbells: narrow rows with different orientations, wide rows, flys
9:45 - Dumbbell rotator cuff
10:41 - Inverse desk rows
11:52 - Pull up sequence
12:56 - Hanging marches
13:31 - Knees to chest
13:37 - Hanging rainbows
Section 3. Grip
14:00 - Grip hangs
14:35 - Plate pinch
15:42 - Farmers carry
16:17 - Dumbbell forearm curls; flexors and extensors