| pike fold walk-out | side plank raises (left) | wrist flexors | pistol squat (left) | spider man press-ups |
| ski squats | squat jump to lunge | lie on back, leg raises | finger forward press-ups | W lifts |
| wide squats | tuck sit ups | X |
hip bridges | side plank raises (right) |
| flank raises (right) | triceps dips on sofa | sphinx press-ups | flank raises (left) | lie on front, leg raises |
| fingers in press-ups | step back lunge | shoulder taps | lie on front, trunk raises | calf - heel raises |