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