| step back lunge | alternating V sits | lie on front, trunk raises | elephant press-ups | hip bridges |
| pike fold walk-out | wrist flexors | sphinx press-ups | spider man press-ups | lie on back, leg raises |
| flank raises (right) | lie on front, leg raises | X |
finger forward press-ups | lunge knee drives (left) |
| W lifts | pistol squat (right) | pistol squat (left) | tuck sit ups | squat jump to lunge |
| calf - heel raises | wide squats | shoulder taps | lunge knee drives (right) | flank raises (left) |