The prone block goes to combos. Three combos of 10 reverse flutter kicks followed by a 5-count hold, with 30 seconds of rest between them, then 20 knee rolls for 3 sets.
The earlier version of this block ran twenty kicks and one long hold at the end. This runs half the kicks with a hold attached to every round, so the prone extension - hands at the ears, elbows wide, chest and legs off the floor - arrives three separate times, each one immediately after ten kicks with the legs already raised. Five counts in that position, in that state, is worth considerably more than five counts taken fresh. Knee rolls make their last appearance of the program here, closing the recovery track the same way it opened.
The legs should not touch down between the kicks and the hold - that transition is where this block is usually given away. In the hold, keep the chest lifted as well as the legs, hold the elbows wide, and keep looking at the floor. On the final set of knee rolls, go slower than the two before it and let the position settle at the end of each roll.
The kicks are the easy part; the five counts afterwards are the block's real business.
Make it Harder: The wrong day to ask - lift a little higher through each hold and take the knee rolls slower instead.
Make it Easier: Take the hold to 3 counts and keep all three combos.
